Home Blog Wondrous Do It Yourself Exercises for Neck and Upper Back Pain

Wondrous Do It Yourself Exercises for Neck and Upper Back Pain

Jun 9, 2023 -- Posted by : Dr.Harcourt

In normal posture, the center of the shoulder joints should be vertically in line with the mastoid processes (the part of the skull just behind the ears). Unfortunately, excessive device use can lead to forward head posture where the head rests forward of the shoulders, which can lead to a condition called upper cross syndrome (UCS). This condition is characterized by weakening of the back muscles (rhomboids, serratus anterior, and lower trapezius) and shortening of the pectoralis major and minor, upper trapezius, and the levator scapulae resulting in neck pain.

  • Exercise 1 Modified Prone Cobra: Lay on your stomach with your arms to your side, palms facing up. Contract the lower trapezius muscles without engaging the upper trapezius muscles and raise your chest about four inches. Hold for ten seconds.
  • Exercise 2 Wall Slides: Stand with your back pressed to the wall have your feet a couple inches away from the wall. Keep your arms bent at 90 degrees and pressed against the wall so the outer side of your upper and lower arms touch the wall, palms facing out. Keeping the arms and low back pressed to the wall, slowly slide your arms upward to full extension. Hold for ten seconds.
  • Exercise 3 Prone Lower Trap: Start in the position as the first exercise but place your hands behind your head while squeezing the scapulae together (adduct) lifting the chest and elbows towards the ceiling for ten seconds.

For more exercises check out which exercises the experts are recommending below at Healthline!


So, if you are experiencing neck pain, pinched neck nerve, cervical radiculopathy or pain in your neck muscles and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “Do I need an MRI scan of my neck and who around me can I get a referral from?”

Some people around you will try stretching first to see if they get relief from their neck pain.   A pulled muscle generally will get better with rest.  Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional near you.

Check out what the experts say about chiropractic care for neck pain here:


Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by if we’re in your area on your day off for a walk-in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.

So if you find yourself experiencing neck pain that is affecting your quality of life and allowing you to enjoy Fort Myers Beach. Come see us at Coast Chiropractic Centers located on 7270 College Parkway.

If you would like to avoid getting neck pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.

Schedule Your Appointment Here 

Coast Chiropractic Centers Map

Don't let neck pain stop you from enjoying the beautiful SWFL! Dr. Tim Harcourt is here to give you the relief you need.



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