We want to cover another common pattern that is found especially in those who work desk jobs or are on the computer and cellphone a lot.

3 Common symptoms that are associated with neck muscle tightness:

  • Headaches
  • Muscles knots – feeling the need to stretch/massage
  • Self-adjusting/cracking your neck

With the way we hold ourselves for prolonged periods of time, certain muscle groups often tense up, while other muscle groups get weaker.

There are three things that need to be addressed to help reduce the symptoms:

  • Reposition the body to decrease the stress on the muscles
  • Take breaks from prolonged static positions (20-30 minutes) and move around (3-5 mins minimum)
  • Strengthen the weaker muscles

#2 – seems simple enough, so let’s tackle #1 + #3                                                

#1 – In the picture below, we want to highlight a couple of things to self evaluate when you expect to hold a static position for a prolonged period of time (20-30 minutes).

  1. Is your head over our shoulders?
  2. Is your chin gently tucked in?
  3. Does your low back have a curve?

* to find the middle ground for c) try flattening your back to the end range, followed by arching your back to the end range, then find the center position which should feel like the minimal effort is required to hold this position

#3 – Neck Stretch/Positioning/Activation Exercise

Neck retraction with Chin Tuck

Coaching Cues: Think Drawing your head backward, not looking upwards.

Exercise Prescription: 5-10 times, 2-3 sec hold, every 1-2 hours.

Try those out and let us know how it goes. Otherwise, look out for our next sets of tips. If there are any questions or topics you want to see covered, comment below or tag us on Facebook/Instagram and ask away!

Note: If you are dealing with muscle tightness AND pain, it would be best to see a health care provider to ensure that these exercises are appropriate for you. If you have any questions, feel free to give us a call or email us for further consultation in regard to your condition.

Author: Zachary Hum