Posture Correction & Neck Pain Exercises
Poor posture and prolonged sitting can contribute to neck stiffness, headaches, and upper back pain. Many of our Tauranga and Papamoa patients experience posture-related discomfort due to desk work and screen use.
These posture and neck exercises are designed to improve spinal alignment, reduce muscular tension, and strengthen stabilising muscles.
Chin tucks, wall angles, and upper back strengthening movements can help counteract forward head posture and rounded shoulders.
If your neck pain includes radiating symptoms or persistent headaches, we recommend a professional assessment before starting exercises.
Posture Exercises
Posture:
- Stand with back straight and feet shoulder-width apart.
- Hold hands with palms facing forwards down by sides.
- Gently squeeze shoulder blades together.
- Tuck chin in, and gently pull belly button into the spine.
- Maintaining this position, look to the left.
- Come back to a central position.
- Maintaining position, look to the right
- Repeat the practitioner’s instructions.
Sitting Posture:
- Keep shoulders back and down; as if you are trying to fit each shoulder blade into the opposite hip pocket.
- Stand up tall; as if someone is pulling you up by your ears.
- Tuck your chin in.
Benefits
- Better Breathing; good posture helps your lungs to work optimally.
- Reduced back and neck pain.
- Increased concentration; good posture optimises oxygen delivery to the brain, as circulation of blood to the brain is unimpeded.
- Optimises function of organs.
Upper Back Stretch
- Clasp hands together, and pull them away from your body
- Drop chin towards chest
- Hold for 20 seconds
- Repeat the practtitioner’s instructions
Neck Stretch
- Sit on one of your hands.
- Use your other hand to pull your head over towards your opposite shoulder.
- Hold for 20 seconds
- Repeat the practitioner’s instructions
- Change the angle of your head to target different parts of the muscle.
Chin Retraction
- In sitting, standing or lying position, use neck muscles to pull the chin back, as if you are making a double chin.
- Repeat the practitioner’s instructions.
Wall Angles
- Stand with your back to the wall. Bend knees slightly, so the whole back can touch the wall, from the base of the spine to the back of the head.
- Place arms in the position shown below, keeping arms, elbows and hands touching the wall.
- Touch hands together overhead.
- Repeat the practitioner’s instructions.
- To make it easier, do the same exercise lying on the floor.
