Feeling stiff in your upper body? You’re not alone. Whether it’s from long days at your desk, stress, or poor posture, many people experience tightness or pain in the neck, shoulders, or upper back. The good news? Gentle movement can make a big difference.
⚠️ Note: These exercises are general suggestions. If you’re in severe pain, have an injury, or aren’t sure what’s safe for your body, please consult your physiotherapist or chiropractor before starting any new routine.
Here are a few simple, effective exercises you can do at home to ease upper body tension and support better posture.
💻 1. Chin Tucks
Best for: Forward head posture, neck stiffness, tension headaches
Why it works: Activates the deep neck stabilizers and realigns your cervical spine.
How to do it:
- Sit or stand tall.
- Gently pull your chin straight back (not down), like you’re making a double chin.
- Hold for 3–5 seconds, then relax.
- Repeat 10 times. Try 2–3 rounds a day.
🤸♂️ 2. Shoulder Rolls
Best for: Upper back tightness, stress tension
Why it works: Encourages blood flow and reduces muscular tension in the upper traps and shoulders.
How to do it:
- Sit or stand upright.
- Slowly roll your shoulders up, back, and down in a circular motion.
- Do 10–15 reps in each direction.
🧘♀️ 3. Thoracic Extension Over Chair
Best for: Mid-back stiffness from slouching
Why it works: Opens up the thoracic spine (mid-back) and counters slouched posture.
How to do it:
- Sit in a sturdy chair with a low back.
- Place your hands behind your head, and gently lean back over the chair.
- Breathe deeply and hold for 5–10 seconds.
- Repeat 5–8 times.
💡 Final Tip: Listen to Your Body
These movements should feel relieving, not painful. If you experience sharp, severe, or worsening pain at any time—or pain accompanied by numbness, tingling, or weakness—please stop the exercises immediately and consult a healthcare professional.
📅 Need a Personalized Plan?
These are just a few general tips. If you’re dealing with chronic tension or pain in your upper body, our team can help you figure out what’s really causing it—and design a treatment + movement plan just for you.
Book a physiotherapy or chiropractic session today to start moving and feeling better.