Neck and shoulder discomfort can really cramp your day — especially if you sit at a computer, drive for hours, or carry stress in your shoulders. Below are simple, safe exercises you can do at home to support your physical therapy plan.
1) Chin Tucks (Posture Reset)
- Sit tall.
- Gently draw the chin straight back (not down).
- Hold 5–10 seconds.
- Repeat 10 times.
Why It Helps: Relieves forward head posture and eases cervical spine strain.
2) Doorway Chest Stretch
- Place forearms on a doorway frame.
- Step forward until you feel a stretch across the chest.
- Hold 20–30 seconds.
Why It Helps: Opens tight chest muscles to alleviate shoulder tension.
3) Shoulder Blade Squeezes
- Sit or stand tall.
- Draw shoulder blades back and down.
- Hold 5 seconds.
- Repeat 12–15 reps.
Why It Helps: Strengthens upper back muscles to stabilize the shoulder.
4) Upper Trap Stretch
- Tilt ear toward shoulder.
- Use your hand to deepen the stretch gently.
- Hold 20–30 seconds.
Why It Helps: Releases tension in neck and shoulder muscles.
Consistent, gentle movement improves comfort and speeds recovery. These exercises are a great complement to in-clinic care, helping you feel better between visits.👉 Want a customized at-home plan based on your unique symptoms?
Call (603) 839-1034 or Request an Appointment at Farmington PT.