Upper Body Mobility and Flexibility - Now That You Know
Continue to increase your knowledge and take control of your body's mobility, healing, and wellbeing.
Cervical Spine Mobility
Limited neck range of motion, along with snapping or grinding sounds, is often the result of muscle imbalances in the neck and upper back. Many daily activities, such as using a smart phone, working on a computer, using tools, doing yard work, cooking and cleaning, etc. requires us to lean forward and look downwards. Over time, this posture encourages the head to drift forward and down.
To maintain a level head position to ensure forward vision and safe mobility, the body adapts by tightening and shortening the muscles at the back of the neck, while the muscles at the front become overstretched and weakened. This imbalance disrupts normal cervical spine function and places additional stress on the facet joints, the small joints between the vertebrae that allow for neck movement.
The combination of tight muscles in the back of the neck with weak muscles in the front can lead to restricted motion, as well as the snapping or grinding sounds you may hear during movement.
To improve Neck Range of Motion
The first and most important step is to improve your posture:
Imagine a string at the crown of your head lifting you to your full height, then slowly nod your head up and down to stretch the back of your neck.
At the end of your day, lie on your back on a flat surface or in bed without a pillow for a few minutes. If that is uncomfortable, use cushions of varying thickness under your head and reduce them gradually as your posture improves.
Look at photos to evaluate your posture in candid moments.
Sit back in your chairs and in your car with your neck, back and arms supported.
Hold reading material or devices at eye level.
Position your television so that it is in a direct line of sight, which can help prevent your head and body from being turned for extended periods.
Adjust your workstation(s) or car seat(s) to support better alignment.
If you are a side sleeper, try beginning the night on your back, provided it does not interfere with breathing.
Try these exercises to improve Cervical Spine or Neck mobility:
To improve Flexion & Extension (ability to move your head up and down) - Imagine a string at the crown of your head lifting you to your full height, then slowly nod your head up and down to stretch the back of your neck. Repeat 10 times.
To improve Flexion & Extension (ability to move your head up and down) – think of a “pole” that goes in one ear and out the other. Gently roll your head around this pole as you bend your head forward and then tilt it backwards. Repeat 10 times.
To Improve Rotation (ability to turn your head to the right & left) - think of a “pole” that goes straight down through the center of your head. Gently turn your head around this pole to the right and left, keeping your chin level. It may help to do this exercise in front of a mirror to ensure your chin does not rise. Repeat 10 times to each side.
To improve Lateral flexion (ability to tilt your ear towards your shoulder) - Imagine a string at the crown of your head lifting you tall, nod your head so your chin is in a neutral position. Move your chin side to side like you are drawing a smile. Repeat 10 times.
Cervical Spine distraction - To relieve stress on your cervical spine: Lie on your back with your head gently hanging off the edge of your bed for several seconds up to a minute, as comfort and tolerance allows. Hanging your head in opposition to gravity, reduces pressure on the cervical spine structures, letting these tissues “breathe” which promotes increased circulation and facilitating tissue healing.
Upper Extremity Mobility and Flexibility
The shoulder is the most mobile joint in the body, capable of moving in nearly every direction. If you are experiencing pain or difficulty moving your shoulder freely, it could be a sign of weakness or injury to one or more of the rotator cuff muscles.
The rotator cuff is a group of four muscles that surround the shoulder joint. These muscles provide stability and allow for smooth, controlled movement of the arm to enable you to reach and lift in countless directions with precision.
However, poor posture can disrupt the alignment and stability of these muscles. Over time, the muscles at the back of the shoulder may become overstretched and weakened, while the muscles in the front can shorten and tighten. This imbalance disrupts the coordinated mechanics of the shoulder joint, scapula and arm during movement and use.
As a result, this imbalance may lead to:
Impingement of the neck, scapula and shoulder structures
Reduced blood flow
Inflammation
Tissue irritation or injury
Pain and limited shoulder mobility
While many people associate rotator cuff injuries with a sudden event, like throwing a ball without warming up, these injuries often develop gradually due to chronic poor posture and muscle imbalances.
The good news is that by restoring proper alignment and posture, you can significantly reduce the risk of shoulder injuries and in many cases, avoid shoulder pain altogether.
Try these exercises to improve Posture and Shoulder mobility:
Shoulder pendulums, a classic Rehab staple to improve shoulder joint mobility. Bend at your waist, letting your arm hang freely, this allows the tissues of the shoulder joint to “breathe” by releasing stress and increasing circulation. Gentle move your arm side to side, then back and forth and in a circular motion, clockwise, then counterclockwise several times each direction.
Doorway Stretch: To stretch chest and front of shoulders - Stand in a doorway with your arms at chest height, palm and forearms pressing gently against the inside door frame as you step forward. Hold up to 30 seconds.
Biceps stretch: Stand in a doorway with your arm at waist height palm pressing gently against the inside door frame as you step forward and turn slightly away from your arm. Hold up to 30 seconds.
Wall Angles: To stretch chest, front of shoulder and thoracic spine - Face a wall, place your pinkies and forearms on wall at shoulder height, and gently alternate lifting your arms away and backward 10 times.
Shoulder rolls: To stretch the chest and front of shoulders - rotate your shoulders backwards 10 times.
Stability Ball or Foam Roller Stretch: To stretch the muscles in the front of the neck and shoulders, chest, biceps, abdominals, hip flexors and thoracic spine - lie backwards over a stability ball or foam roller for several seconds or minutes as comfort and tolerance allows.
Upper Trapezius Muscle Stretch: To stretch and release tension in the muscles of the neck and upper shoulders. To stretch right trapezius, bend, and place right arm behind your back, then tilt your head towards your left shoulder. Repeat on the other side. Hold up to 30 seconds.
Apley Scratch stretch – Just like the assessment, raise your right arm overhead (like you are trying to scratch an itch on your upper back). Rotate your left arm behind your back and try to touch your right hand. You can also hold a towel to connect your hands. Gently grip up on towel to increase stretch. Switch arms and repeat.
Child’s Pose (Balasana) with Chin Tuck: To stretch the muscles in the back of the neck and shoulders, chest and biceps - kneel and place chest on thighs bringing buttocks to heels with chin tucked and forehead resting on floor. Place arms overhead and gently push them into the floor. Take several deep breaths, relax further into the stretch with each exhale.
Cobra (Bhujangasana): To stretch the muscles in the front of the neck, chest, biceps, abdominals, hip flexors and top of feet. All the muscles that tighten when sitting and using a computer. Lie on your stomach with legs straight, bend your elbows and place hands on floor next to your ribs. On inhale, lift your chest away from the floor, bend backwards, hold at the top of stretch and slowly exhale while lowering your body back to the floor.
Thoracic Spine Mobility
Restoring full rotation in the thoracic spine, while actively engaging the rib cage during movement, can play a key role in reducing pain in the lower back and knees.
When thoracic mobility is restricted, the body often compensates by generating movement through areas not meant for rotation, such as the lower back and knees. While these compensations may allow for temporary function, they place unnatural stress on joints and soft tissues not designed to twist. Over time, this can lead to pain, weakness, and an increased risk of injury.
Improving thoracic spine mobility promotes more efficient and safer movement, reducing strain on the lower back and knees and supporting long-term joint health.
To prevent compensatory patterns and restore proper thoracic spine function, body awareness is key:
Engage your rib cage when rotating, avoid twisting from your lower back.
Move your feet to turn your body rather than rotating through your knees.
Minimize repetitive, one-sided movements or prolonged positioning throughout the day.
Set up your workstation to prevent repeated turning in one direction.
Balance your movements, if you must frequently rotate in one direction, take time to stretch by turning in the opposite direction.
Use both sides of your body evenly for activities such as shoveling or raking, alternate sides every 10–20 repetitions to maintain symmetry.
For one-sided sports like golf, warm up by swinging both ways and occasionally swing opposite between holes to prevent tightness.
At completion of a dominant one-sided activity, stretch the body in the opposite direction by holding this position for 30 seconds up to a minute. Repeat 2 to 3 times as comfort and tolerance allow.
By incorporating these strategies into your routine, you can support healthier movement patterns and reduce unnecessary strain on your joints.
The following exercises are designed to improve thoracic rotation mobility: Please ensure that your lower back remains stationary; rotation should occur solely at the upper back and rib cage. Each stretch should feel good, like a gentle release of tension, never painful. If you experience pain, ease off, as this may indicate you are pushing too hard.
If a particular area feels especially tight, consider holding the stretch longer or repeating it a few more times. You do not need to do every stretch listed, pick one or two exercises that feel good on the areas where you feel the most tightness.
1. While seated with feet planted on the floor, imagine a sting at the crown of your head pulling you to your full height, place your hands on the back of your head and rotate your rib cage, striving to move your elbow to the midline in front of you. Hold at midline and take a deep breath in, easing more into the stretch as you exhale. Repeat 4–5 times and then switch to other side.
1a. If you have shoulder pain, you can place your arms across your chest and rotate your rib cage to the right, hold and take a deep breath in allowing your left side to stretch further as you exhale. Repeat 4–5 times and then switch to turning to the left.
2. Get on all fours and bring buttocks to your heels to prevent your low back from moving. Support body with left arm bent and forearm resting on floor. Bend your right elbow and place your right hand on the back of your head. Slowly exhale as you rotate your right elbow up towards the ceiling and hold for a full breath in and out. Repeat 4–5 times and switch sides.
3. Sidelying open book - Lie on your right side with your right leg straight and your left (top) leg bent 90 degrees and resting on a pillow or soccer ball. (this is to “lock” your low back to prevent movement) Rest both arms together on your right side. Raise your top (left) arm and bring it as far as comfortably to the other side of your body, Hold and take a deep breath in, easing more into the stretch as you exhale allowing upper back, chest and arm to stretch further. Repeat 4–5 times and switch to other side of body.
4. Thread the needle - Get on all fours, inhale to lift your right arm sidewise towards the ceiling, opening the chest and arm to the right side. Allow your gaze to follow your right arm. Exhale and bring your right arm down and slide it under your body and left arm, reaching to the left along the floor. Look towards your right palm. Repeat 4–5 times and switch arms.
I have listed a variety of corrective exercises that are not all exhaustive. These exercises should not replace those prescribed by your Health Care Professional. Please consult your Health Care Provider or a Physical Therapist for more individualized exercises and treatments tailored to your specific needs.
Check out my article on Lower Body Mobility and Flexibility. It provides clear explanations and corrective exercises to help improve mobility in your hips, knees, ankles, and toes, plus flexibility for hamstrings, calves, and toes.
Also, review my third set of assessments on Functional Strength and Balance to gain insights into the importance of maintaining physical strength and stability. These assessments are especially valuable for older adults, as they serve as reliable indicators of an individual's capacity to remain active and independent both at home and within the community.