Dr. Patrick Bradley demonstrates three types of Neck and Upper Back Stretches to help improve overall flexibility.
3 Neck & Upper Back Stretches to Improve Flexibility
For all stretches, perform as advised by your chiropractor.
Stretch 1: Lateral Head Pull
The first exercise is the Lateral Head Pull, which helps increase mobility in your neck and upper back. Poor posture can cause aches and pains which can be improved through this simple stretch.
How To Safely Preform a Lateral Head Pull
• While sitting or standing, tuck one arm behind you, near the small of
your back
• With your other hand, reach over to the side of your head
• Gently pull your head away from the arm that is behind your back
• Repeat this stretch on the opposite side
• Then release
Stretch 2: Pec Door Stretch
PEC Door Stretches help relieve the stress of poor posture combined with overuse of your chest muscles. This causes a forward shoulder roll, which can lead to aches and pains between your shoulder blades.
How To Preform the Pec Door Stretch at Home
• Start by standing near a door frame
• Place your arms at shoulder level, with elbows bent – palms against
the door frame
• Gently lean through the door frame to feel a stretch through the front
of your chest and shoulders
• Then release
Stretch 3: SCM Stretch
Poor posture may cause your head to be held forward from your shoulders which creates a lot of stress on your neck and may cause pain over time. This last exercise, the SCM Stretch, can help alleviate stress in muscles supporting the front of the neck.
How To Preform the SCM Stretch
• Start in a seated or standing position
• Use your fingers to locate the middle of your collar bone
• Turn your head to one side and gently lean your head back
• Repeat this stretch on the opposite side
• Then release
Remember, for all stretches, perform as advised by your chiropractor.
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