3 Neck & Upper Back Exercises to Improve Mobility and Posture

Dr. Mike Funicello, Chiropractor at The Joint Chiropractic, explains three Neck and Upper Back exercises to help increase neck mobility and improve overall posture.
3 Neck & Upper Back Exercises to Improve Mobility and Posture
For all exercises, perform as advised by your chiropractor.
Exercise 1: Isometric Neck Push
The first exercise is the Isometric Neck Push, which helps strengthen your neck and improve support of surrounding structures. Neck Pushes can also improve upper back issues and overall posture.
How To Perform A Isometric Neck Push
• Start in a seated or standing position
• Place the palm of your hand on one side of your head
• Keep your head in a neutral position while pressing your hand against your head - and your head against your hand
• The force should be pretty light, neck muscles are small and don’t
need much force to build strength
• Repeat this for the front, back and other side of your head
• Then release
Exercise 2: Shoulder Retraction / Depression
Next up are Shoulder Retractions/Depressions. Poor posture, especially from sitting, causes your shoulders to roll forward. Over time, this creates added stress between your shoulder blades. This simple exercise can help improve pain in your upper back.
How To Perform Shoulder Retractions / Depressions
• Start in a standing position
• Squeeze your shoulder blades together and downward
• A great way to remember this is by trying to “tuck your shoulder
blades in your back pocket”
• Then release
Exercise 3: Resistance Band Rows
The last Neck & Upper Back exercise is the Resistance Band Row. Daily activities can cause your shoulders to roll forward, which can add a lot of stress to the muscles between your shoulders. This can help alleviate pain near your shoulder blades.
How To Perform Shoulder Retractions / Depressions
• Start in a standing position
• Grab the resistance bands with both hands, palms facing inward
• The bands should be at chest level
• Prior to the move, anchor your shoulders down away from their ears
• Once shoulders are anchored, draw your elbows straight back
• You should feel the muscles on your back contract
• Then release
Remember, for all exercises, perform as advised by your chiropractor.
The Joint is more than just a solution for back pain, it’s your key to a healthy lifestyle.
For more healthy tips visit our blog at: www.thejoint.com/blog
To learn more about The Joint Chiropractic visit: www.thejoint.com/

[@LeeLoo7777]

This is my first experience with a chiropractor, so I have nothing to compare it to. But I can tell you I was extremely nervous and went to the location on El Dorado in McKinney. Jesse walked through everything slowly for me because I was so nervous. I have now been back three times. I have such tremendous pain because I have a pinched nerve between my spine and my shoulder blame, and I am hoping that this resolves soon.

[@LenaCapri1111]

Thank you Dr. Tiffany

[@mackenziecall1240]

How long are you supposed to hold these positions? How many repetitions for each?

[@dougesselman9948]

I visited the Waxahachie joint and not only were they careful to do no harm,the lady that adjusted my neck was the best I have experienced.I was reluctant to trust her at first because I am a big guy and she was smaller than me.I was wrong she cracked my neck and it was as good as the 4th of July.Ive had problems with vertigo due to memiers disease.I did some due diligence and found out that a cervical realignment can help with this.I would absolutely recommend The Joint and this wonderful person that helped me.God bless her and her colleuges for having my best interests at heart.💪😊❤️

[@robbiepriddy6790]

Stretching doesn't help when you can't get your neck adjusted. I hate chiropractors. Quacks. All they're concerned with is repeat business

[@loungydoc]

Like food, water, exercise, sleep, breathing, they all work best when you do them consistently to promote overall well-being. Anything that concerns wellness is never a one time repetition. ❤