Managing a Cranky and Tight Upper Neck

Lots of patients may see me for one problem or another but inevitably over their course of care they end up mentioning having a frequently stiff upper trapezius muscle or a cranky neck. After a basic exam, I tend to ask how have they tried to load up their neck and traps in the past. This is the point where they admit not having really any familiarity with heavier overhead pressing or lifting. I love this point in care because it’s an easy win for them to have some upper body lifting in strength programs long term in order to address a potential weak link in their upper body. Stronger shoulders and lifting heavy overhead generally help manage these persistently irritable neck presentations. 

If needed, I’ll introduce some light stretching with a yoga strap to get some dose of variety in their cervical spine. Nothing fancy, just some light coaching on extension, retraction, and rotation.  

Then it’s on to some local/regional lifting with a trio of delt and trap biased exercises. These aren’t magic or specific, but they can be done for higher volume and are easily scalable while giving a great pump to the neck muscles and traps. 

Finally, the classic barbell overhead press (my admittedly favorite lift). My main cues for this are to keep looking straight ahead and punch the ceiling. Hold for an extra 2-3 count at the top to get more time loading up the neck and traps. 

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation! 

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult