Neck and Upper Torso Care

Strengthen and maintain a healthy back and mid-back by performing these neck and upper torso exercises.   View a pdf of all exercises.

Chin Tuck

  • Sitting or Standing 
  • Sit tall.
  • Bring your chin straight back, as if making a double chin. Do not let your head move up or down, just back. 
  • Pause and return to starting position. 
  • Repeat one to two times.

side view of a man's head side view of man's head with chin tucked

Neck Stretch

  • Sitting 
  • Grab hold of the bottom of your chair with your left hand.
  • Lean your body forward from your anchored hand. 
  • Tilt your head forward and away from your left hand while looking down at your right hip.
  • Hold this position for 30 seconds, then relax. 
  • Repeat one to two times. 
  • Repeat on other side. 

woman sitting on chair - head up woman sitting in chair - head looking down close up of lap of woman sitting in chair

Chest and Upper Extremity Stretch 

  • Stand facing a wall. Reach your right hand straight out to the side, and plant your right palm firmly on the wall. 
  • Maintain this position as your feet turn fully around so they are parallel to the wall. 
  • Keeping your right shoulder down, slowly turn your chest further around to the left, opening the chest and feeling a stretch in the front of the right shoulder. 
  • Then gently lift fingers off the wall.
  • You will feel a stretch from your chest to your arm, forearm and fingertips.
  • Hold for 30 seconds, Repeat one to two times. Repeat with left arm. 

side view of man standing with arm on wall back view of man with hand on wall close up of hand on wall

Chest Stretch 

  • Stand in a doorway with one foot forward though the door and one foot behind you. Place both forearms flat on sides of the doorway. 
  • Bend your front knee forward though the door while also moving your chest through the door until you feel a gentle stretch in your chest. 
  • Keep your chest up and your chin down. 
  • Hold for 30 seconds. Repeat one to two times. 

back view of woman standing in a doorway with both hands on sides of door frame close up of feet to show standing position top view of woman standing in doorway with hands on the door frame

Neck Side Stretch

  • Sitting or Standing 
  • Place a belt at the bottom of your neck on your left side 
  • While holding onto both ends of the belt, place the right end of the belt under your right arm. 
  • Anchor the belt under your right arm. 
  • Pull the left side of the belt down and forward with your left hand until you feel a gentle stretch down the left side of your neck.
  • Bend your head to the right side. 
  • Hold for 30 seconds. Repeat one to two times. Repeat on right side. 

woman sitting in chair looking at camera woman sitting in chair with head tilted to the side

Thoracic Elongation 

  • Sit at the edge of your chair facing close to a wall.
  • Place your forearm and elbows on the wall with your palms together forming a triangle. 
  • Place your forehead on the wall between your forearms. 
  • With your low back flat, try to press your chest towards the floor elongating your upper back. 
  • Hold for 30 seconds. Repeat one to two times.

woman sitting in chair leaning forward with arms on a wall woman sitting in chair leaning forward with arms on a wall

Thoracic Mobilization 

  • With Foam Roller 
  • Sit on the floor and place the foam roller behind you, perpendicular to your spine. 
  • Lean your forearms on the roller and lower your mid back onto the foam roller.
  • Place your hands behind your head and neck, keeping your elbows close together to support your neck.
  • Start with the roller in the middle of your back/lower rib cage. Keep your buttocks on the floor and back bent slightly.
  • Move the foam roller up your spine about one inch at a time. End at the upper shoulder blade region then slowly return to starting position. 
  • Hold for 30 seconds. Repeat one to two times. 

man laying on a foam roller man laying on a foam roller

Snow Angels 

  • Lie lengthwise on the foam roller, with both your head and your buttocks fully supported by the foam roller. 
  • Let your arms rest out to your side, palms up.
  • Keep the back of your hands in contact with the floor, slide your arms overhead as far as possible, making a “snow angel”, then return to starting position. If you are too tight for this, gradually move your arms overhead as you are able. 
  • Repeat 8-10 times. 

man laying on a foam roller with arms outstretched man laying on a foam roller with arms outstretched