Exercise and Neck Stretch Videos
These videos and resources are excellent for patients dealing with neck stiffness, tech neck, tension headaches, and postural strain.
Featured Neck Mobility Routine
Physio Neck Exercises Stretch & Relieve Routine
This 5-minute routine includes:
- Chin-to-chest stretch
- Upper trapezius stretch
- Levator scapulae stretch (“look toward your armpit”)
- Shoulder rolls
- Chest-opening exercises
- Posture correction drills (YouTube)
Helpful Neck Mobility Exercises
1. Chin Tuck
One of the most effective exercises for improving forward-head posture and reducing tech neck symptoms. Regular chin tucks can improve posture and decrease cervical tension. (Fit&Well)
2. Upper Trapezius Stretch
Targets tight muscles between the neck and shoulders, which are common contributors to neck pain and headaches. (Patient)
3. Levator Scapulae Stretch
Often called the “smell your armpit” stretch, this exercise helps relieve tension where the neck and shoulder blade connect. (Patient)
4. Cervical Rotation
Improves neck range of motion by gently turning the head side-to-side. Helpful for stiffness caused by prolonged desk work. (The Pelvic PT)
5. Wall Angels
Improves upper-back mobility and strengthens muscles that support healthy neck posture. (Fit&Well)
Quick 3-Minute Neck Mobility Routine
- Chin Tucks – 10 reps
- Cervical Rotations – 10 reps each side
- Upper Trapezius Stretch – 20 seconds each side
- Levator Scapulae Stretch – 20 seconds each side
- Shoulder Rolls – 10 forward, 10 backward
Bonus Tip for Tech Neck
Physical therapists commonly recommend pairing neck stretches with upper-back and shoulder exercises because shoulder stability and posture can significantly reduce strain on the neck. Exercises such as rows, pull-aparts, and wall angels are often included in neck rehabilitation programs. (Fit&Well)
For chiropractic social media or patient education content, a short “30-Second Tech Neck Reset” featuring Chin Tucks, Upper Trapezius Stretch, and Shoulder Rolls tends to perform very well because patients can do it at their desk in real time.
