Neck Tension

Habitual neck tension is notoriously difficult to shift. When it causes an exaggerated arch in the back of the neck, sometimes referred to as “tech neck”, the accompanying nagging stiffness can feel very frustrating.

Movements to stretch and mobilise the neck tend to be of limited effectiveness. This is because neck tension frequently originates in other areas of the trunk and spine. When the spine between the tailbone and the base of the neck sinks into a rounded position, this affects how the neck moves when looking up, for example at a screen. If this action is repeated multiple times it leads to the muscles in the back of the neck shortening, making it harder for the neck to fully lengthen at other times.

A further knock-on effect is that the shoulder blades ride up the back towards the neck and settle in a sub optimal position. The shunt in the position of the shoulder girdle bows the thoracic spine of the ribcage, thus compounding the need for the neck to arch in order to look up and out.  

To counteract this process, the front of the chest and the inside of the shoulder joints need to be stretched and opened, and the muscles of the upper back which align the shoulder blades need to be restrengthened.

Addressing the slumped posture of the lumbar back also forms a vital part of the solution. This will involve lengthening the front of the body, in particular rectus abdominus and the hip flexors, and strengthening the core muscles of the lumbar back.

Pilates is a great way to tackle the creep of deteriorating posture. The Pilates repertoire features many exercises which effectively achieve the realignments described above. For targeted training that focuses on the neck upper back, neck and shoulders, personal training offers individual solutions.