Back Workout for Tightness in the Neck

While there are many treatments for neck discomfort, one effective treatment might just be a targeted workout. Neck and upper back tightness and pain are becoming more prevalent in today’s society. Some blame the problem on poor posture while sitting in front of a computer, although underlying conditions may also contribute to tightness in the neck.

  1. Posture

    • Poor posture while sitting at a desk in front of a computer could cause the head to drift forward and the shoulders to drift up. This position causes increased strain on the neck and shoulder muscles and ligaments, which can lead to aching and tightness. Preventing neck tightness may be as simple as changing your computer monitor position so that you are looking straight ahead or just slightly down at it. Also, rolling the neck and shoulders gently throughout the work day can loosen tight muscles.

    Bending Exercises

    • According to "Women’s Health" magazine, two exercises can specifically help with neck and upper back tightness and discomfort. For the Reverse Fly, hold a light weight in each hand in front of your thighs and bend at the waist while keeping the knees soft. Pinch the shoulder blades together while keeping the elbows out until they reach shoulder level. Do the Bent-Over Row by standing in front of a weight bench and putting your right hand and knee on it and letting the left arm hang down while holding a light weight. Then, pull the weight up to chest height and return it to the start position. Repeat the exercise for the other arm.

    Upright Exercises

    • According to Harvard HEALTHbeat, three standing exercises that can help neck and shoulder pain are the Shrug, the Upright Row and the Lateral Raise. To do the Shrug, stand with feet shoulder-width apart while holding light weights. Shrug your shoulders slowly up and down. For the Upright Row, start with the arms and weights down at your sides. Bend the elbows so they come up and straight out to the sides to lift the weights up to your chest near your armpits. Then, straighten your arms to return to the start position. For the lateral raise, keep the arms down by your sides and lift the weights out to your sides until your arms are at shoulder level and then lower them to the start position.

    Tips

    • Do shoulder and neck exercises regularly to prevent and manage tightness in the neck. Harvard HEALTHbeat reports that these exercises are much more effective for targeting neck tightness than a general exercise routine. If you experience worse pain after the exercises, or if your tightness and discomfort do not go away after trying these exercises for several days, you may want to contact your health professional. If your neck tightness is accompanied by severe headache, fever or dizziness, you should call your doctor.