Our Favorite Exercises for Neck Pain and Stiffness

Pain and stiffness in the neck is one of the most common issues that we treat in our physical therapy practice. It’s an area that we have had a high level of success. It’s also an area that responds extremely well to physical therapy treatment.  

There are many factors that can lead to an individual experiencing pain and stiffness in their neck.  While every individual case is different, here are some of the common factors that we with our clients in Bozeman:

-       Prolonged time spent working on the computer for work

-       Stiffness in the upper back requiring more demand on the neck

-       Inactivity leading to weakness in the neck and upper back

-       Impaired movement coordination when performing overhead movements

Here are a few of our favorite exercises to address these impairments:

Thoracic Extension Mobilization with Foam Roller

• Start with 1-2 minutes over the area that feels the most restricted

• Keep the hips on the ground, brace the core to prevent excessive extension in the low back

Cervical Rotation SNAG

• Place band as shown

• Start with 2 sets of 8-10 reps per side

Single Arm Row

• Pull the hand to the pocket and relax the neck

• Start with 2 sets x 8-12 reps per side

Bottom-up Kettlebell Carry

• Start with a light but challenging weight

• Perform 3-4 reps of 25-30 ft. per side

 These exercises are not intended to be a “one-size-fits-all” plan for each individual but can be a great place to start if you are dealing with neck pain and stiffness. Many individuals will often benefit from a plan combining manual therapy techniques with a blend of exercises similar those above.

We always recommend seeking help from a professional, especially if you have been dealing with pain for a prolonged period of time (greater than a couple of months) or are experiencing pain radiating from you neck into your upper back or arm.

If you’re dealing with neck pain and stiffness that’s holding you back from living your life, find a PT to work with you to create a plan to address your goals.

If you’re local to Bozeman, MT, then we would love to be the ones to guide you back to 100%.

Have a question? Shoot us a message. We’re happy to any questions even if you aren’t looking to come in for a visit.