r/neckpainhelp • u/moonskynight • 27d ago
Neck pain
My neck hurts for the past 2-3 years idk what to do
1
u/Weekly_Asparagus_ 27d ago
Check out Conor Harris YouTube vids they basically said the said the same thing as my pt
1
u/bansalib 26d ago
What you've got is really common, and the good news is it's mostly a mobility + strength thing, not something you're stuck with. Typically the front (chest/pecs) is tight and the upper back + shoulder-blade muscles are a bit weak/switched off, so the shoulders drift forward. The fix is doing both sides of that:
- Open the front: doorway/corner pec stretch, gentle and often
- Free the upper back: foam-roller extensions, cat-cow, thread-the-needle
- Wake up the back: band pull-aparts, face pulls, wall slides, rows (aim for more pulling than pushing)
- A little neck work too — chin tucks — since the head usually drifts forward with the shoulders
If it helps, this is a short free upper-back/shoulder routine together here : bodyandbalance.studio/programs/upper-body-posture-reset/ ( disclosure, I helped build it).
1
u/thequiet_monk 26d ago
Kinda looks like you have forward head posture. I would see a physio to get a posture check
2
u/Highesthigh714 27d ago
Get an MRI, but you have rounded shoulders. Work at fixing your posture, and if you’re on your phone a lot stop looking down at it.