Tension headaches. A stiff neck. That tight, achy feeling between your shoulder blades. If this sounds familiar, you’re not alone. Stress and posture-related muscle tension in the neck and upper back is one of the most common complaints we hear at Strive Physiotherapy in Calgary. Whether you’re spending long hours at a desk, looking down at your phone, or juggling the day-to-day stresses of life, your body often bears the weight of it. The good news is, you don’t have to live with that discomfort. Physiotherapy can help.
Why Stress Affects Your Neck and Upper Back
Stress triggers a physiological response in the body. Your muscles tense up as a protective mechanism, especially around your neck, shoulders, and spine. If that tension becomes chronic, it can lead to reduced mobility, tightness, and even tension headaches. The American Psychological Association (2024) explains that muscle tension is a reflex reaction to stress. With chronic stress, this tension doesn’t fully release, which can contribute to long-term pain conditions like tension-type headaches and musculoskeletal discomfort in the upper back and shoulders.
Stress and Physical Pain Are Closely Linked
Psychological stress is not just emotional — it plays a direct role in the onset and persistence of physical pain. Studies show that people who experience chronic stress or anxiety often carry it physically, particularly in the upper trapezius and neck area (American Psychological Association, 2024). Left unaddressed, this stress can lead to muscle guarding, poor movement patterns, and reduced overall well-being. Physiotherapy helps interrupt this stress–tension–pain cycle by combining movement, manual therapy, and education to release tension and promote healthier function (Verhagen, 2021).
How Physiotherapy in Calgary Addresses Muscle Tension
At Strive Physiotherapy, we don’t just treat symptoms. We identify what’s causing your discomfort and create a personalized plan to improve it. This often includes:
- Manual therapy to release tight muscles
- Stretching and strengthening exercises to improve posture and mobility
- Movement education to help reduce tension and prevent it from returning
- Stress-informed care that supports your overall wellness
3 Physiotherapist-Approved Exercises to Relieve Tension
These three simple exercises are designed to target key areas of neck and upper back tightness. They’re easy to do at home and take just a few minutes each day.
1. Chin Tucks
This subtle movement helps improve head and neck alignment, especially if you tend to crane your neck forward.
How to do it:
- Sit or stand tall with your shoulders relaxed.
- Gently tuck your chin straight back, as if you’re creating a “double chin.”
- Hold for 3 to 5 seconds, then relax.
- Repeat 10 times.
Tip: Your eyes should stay level. Avoid tilting your head up or down. You should feel a stretch at the base of your skull and some activation in the front of your neck.
2. Thoracic Wall Rotations
This exercise improves mobility in your upper back and helps counteract stiffness caused by sitting or hunching forward.
How to do it:
- Stand next to a wall and place your right hand on the wall at shoulder height.
- Step forward slightly with your inside leg.
- Rotate your torso toward the wall, reaching your left arm across your body and toward the wall behind you.
- Hold for 3 seconds, then return to start.
- Repeat 10 times per side.
Tip: Keep your hips facing forward and let the rotation come from your upper spine, not your lower back.
3. Side Flexion Neck Stretch
This stretch targets the muscles along the sides of your neck, which often tighten up from stress or poor posture.
How to do it:
- Sit or stand tall with your shoulders relaxed.
- Gently tilt your head toward one shoulder, as if you’re trying to touch your ear to your shoulder.
- Hold for 20 to 30 seconds. You can gently deepen the stretch by applying light pressure with your hand.
- Slowly return to centre and switch sides.
Tip: Avoid shrugging your shoulders. Keep them relaxed and down throughout the stretch.
When to See a Physiotherapist
While these exercises can be a great starting point, persistent or recurring neck and upper back tension may need professional attention. If you’re dealing with:
- Chronic tightness or stiffness
- Headaches that start at the base of your neck
- Limited movement when turning your head or looking up or down
- Discomfort that worsens with stress or screen time
It may be time to book an appointment. At Strive Physiotherapy in Calgary, we’ll guide you through a customized treatment plan to relieve tension, restore mobility, and build long-term habits that support your well-being.
Watch the Exercises in Action
Check out our video below for a quick demo of each movement!
Try Physiotherapy in Calgary for Lasting Relief
Managing neck and upper back tension doesn’t have to be a daily struggle. With targeted support, experienced guidance, and consistent care, physiotherapy in Calgary can help you reduce stress-related tension, restore your mobility, and feel more in control of your well-being.
Book your appointment with Strive Physiotherapy today and take the next step toward lasting relief.
References
- American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body
- Verhagen, A. (2021). Physiotherapy management of neck pain. World Physiotherapy. https://www.researchgate.net/publication/348095727_Physiotherapy_management_of_neck_pain