Activation work

5 EASY Steps to SOLVE Upper Back and Neck Pain

If you sit at a desk for long hours and experience neck and upper back pain, you're likely dealing with thoracic kyphosis. This is where your shoulders are rounded and your neck extends outward more than it should. The good news is, you can relieve this pain and start correcting your posture with 5 quick and easy exercises.

First, you'll need to loosen the neck extensors. This will keep them from holding your neck forward.

 
 

1) Neck Extensor stretch

  • Look down at the ground.
  • Pull your chin back and up as if you're trying to make a double chin and hold for 10 seconds.
  • You should feel a stretch in the back of your neck.
  • If you want a more intense stretch, gently pull down on the top of your head.

2) Neck Extensor Myofascial Release

  • (This exercise can be done by pushing with your fingers if you don't own a theracane.)
  • Place the end of the theracane at the top left side of your neck.
  • Pull on the theracane until you feel a slight discomfort and hold it there for 10 seconds.
  • Move the theracane down slightly and repeat this until you get to the base of your neck.
  • Repeat this for the right side.

Next, you'll need to open up the chest muscles. This will keep them from pulling the shoulders forward. 

3) Pec Major Stretch

  • Anchor your shoulder against a door frame or the corner of a wall.
  • Hold your arm out horizontally and place it against the wall. 
  • Rotate your body away from the wall.
  • You should feel a stretch on the front of your shoulder and in your chest.
  • Hold this for 10 seconds.
  • Repeat this for the other side.

4) Pec Minor Stretch

  • Anchor your shoulder against a door frame or the corner of a wall.
  • Use your hand to walk your arm up the wall as high as you can.
  • Lean forward into the stretch.
  • You should feel a stretch in the outer portion of your chest.
  • Hold this for 10 seconds.
  • Repeat this for the other side.

5) Pec Minor Foam Roll

  • Place a foam roller on the ground facing the same direction as you.
  • Lay forward and place your shoulder onto the foam roller.
  • Slowly roll left and right on your chest and shoulder, stopping on each tender spot for 5 - 10 seconds.
  • Repeat this for the other side.

Long-Term Relief

The above exercises should greatly reduce pain associated with kyphosis, but we need to make sure the pain goes away and stays away.  In order to do this, we need to address a second problem. Your back muscles also adapt to this bad posture by becoming stretched out.

We need to strengthen these weak, stretched out muscles. You can do this by performing rowing exercises and rear delt flys. I've included videos of a few different variations below. Start simple and do 3 sets of 10 reps. Add weight each session if you can do so while maintaining proper form. (These exercises can also be done from home with resistance bands if you don't have access to gym equipment.)

If you want to learn how to fix low back pain, click here.

If you want to purchase a foam roller, click here.

If you want to purchase a theracane, click here.

Thank you so much for reading! If you found this information helpful, share it with a friend. I would appreciate it and I know they will too. If you like what I have to say, sign up below to become a Treadaway Training insider and never miss a post or video. I will be back next week with another fat loss topic. As always, God bless you AND your family and I'll see you next week.