Neck and Upper Torso Care

Strengthen and maintain a healthy back and mid-back by performing these neck and upper torso exercises.   View a pdf of all exercises.

Wall Push-up

Wall Push-up animation

  • Place hands on stable wall with arms straight and feet hip-width apart. Bend elbows out to sides and move chest toward wall. Push back to starting position. 
  • Repeat 8-15 times. 

Standing Upper Back “angry cat”

Standing Upper Back “angry cat”

  • Place hands on stable chair or table with feet hip-width apart. Tuck chin to chest and round upper back towards the ceiling. 
  • Hold for 5-10 seconds, than relax. 
  • Repeat 1-3 times. Do 1-2 sessions per day. 

Neck Side Bender 

Neck Side Bender animation

  • With feet hip-width apart and palms facing forward, draw right shoulder blade down toward buttock. Tilt head to left and slightly forward until a gentle stretch is felt on the right side of neck and upper back. Optional: grab right hand with left hand behind back and gently pull right hand to the left. 
  • Hold for 5-10 seconds. 
  • Repeat on the left side. 

Shoulder Rolls

Shoulder Rolls animation

  • With feet hip-width apart, roll shoulders forward then up toward ears.
  • Release shoulders back then down toward starting position. 
  • Repeat 8-15 times. 

Chest (Pectorals)

man rolling ball along upper chest

  • With left arm to side and palm facing forward, take ball into your right hand and place ball on upper left chest. 
  • Gently move the ball up and down the upper part of the chest or pectorals.  
  • Repeat 5-10 times. 
  • Switch to right side.   

Upper Back (Trapezius)

woman rolling ball on shoulder

  • With left arm to side and palm facing forward, take ball into your right hand and place ball on upper back or trapezius, close to the neck. 

  • Gently press the ball into trapezius then release.
  • Continue the press then release motion moving down the top of the trapezius. 
  • Switch to right side.  

Upper and Mid-Back (Erector Spinae)

woman standing against wall with ball between shoulders

  • Find a stable wall and place ball on spine between shoulder blades.
  • Gently roll the ball up and down the spine by slightly bending then straightening the legs. 
  • Repeat 5-10 times.