If an individual is experiencing neck pain, not only is it important to treat the site of the pain but to also identify and address the underlying cause.

Most of the time, neck pain is caused from hips that are misaligned hips, spine, and shoulders. The result is the muscles of the neck and upper back tense up, which can lead to stiffness and neck pain.

Below are a few exercises that should be following in sequence. They are designed to reposition the head and load-bearing joints to alleviate neck pain and stiffness.

Static back

  1. Lying on your back on the floor, you will need to put your legs on a chair or ottoman with both hips and knees at 90 degrees.
  2. Place your arms on the floor at either 45 degrees or shoulder level with your palms facing up.

In this exercise, you will be working towards placing your head in the same plane as your shoulders, and allow the muscles of your neck and upper back to release.

Static extension position

  1. Begin on all fours, with you wrists lined underneath your shoulders, and your knees under your hips
  2. Walk your hands out in front of you about 6 inches, then shift your body forward so that your shoulders are above your wrists. Your hips should now be roughly six inches in front of your knees
  3. Keep your elbows locked out straight, and allow your shoulder blades to fall together
  4. Allow you head to hang as it is important to allow your neck to release here
  5. Next, relax your stomach and arch your back
  6. Hold this position for 2 minutes without letting your elbows bend

This exercise will help reposition your spine and hips into extension, counteracting the constant flexion they experience when you are sitting.

Static wall

  1. Lie on the floor with your legs pressed straight up against a wall
  2. Pull your toes back and tighten your thighs
  3. Hold this position for 3 minutes

Sitting floor

  1. Sit on the floor with your back pressed against the wall and your feet set apart at hip-width
  2. Pull your shoulder blades together and down whilst pulling your toes back
  3. Hold this position for 3 minutes

This exercise activates the muscles of your shoulders and upper back which helps keep your shoulders and spine in the right place.

If your neck pain persists, please contact one of our Birmingham physiotherapists.


B15 3ES

0121 5148866


B91 2JY

0121 5148866