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Pain rule: Gentle stretch/pull (2–3/10) is expected. Stop if you feel sharp pain, dizziness, or symptoms radiating down the arm. Call us: (228) 471-5047
Block 1
Range of Motion
~6 min
Do these several times a day if you sit at a desk — little and often beats one long session.
2
Lower Trunk Rotations
2 × 10 reps each side
Restores overall spinal mobility that supports neck movement
Block 2
Postural Strength
~10 min
A neck that hurts is often a neck that's been unsupported by a weak upper back — this block fixes that.
3
Seated Cable Facepull
3 × 12–15 reps
Directly trains the muscles that pull the head/neck into good position
Cool-Down
Stretch & Recovery
~6 min
📋 Important Guidelines
- Desk breaks: Set a reminder to change position every 30–45 minutes — sustained posture is the biggest driver of neck stiffness, not any single activity.
- Progression: Add light resistance to the postural strength block once bodyweight/band versions feel easy.
- Pillow check: A pillow that's too high or too flat can undo a day of good exercise — side sleepers need enough height to keep the neck level with the spine.
- Flare-up protocol: Drop back to Block 1 range-of-motion work only for a day or two, several short sessions rather than one long one.
- When to call: Numbness/tingling down an arm, weakness in the hand, or dizziness with neck movement — call us before continuing.
- Questions? Call us: (228) 471-5047 or visit gtptpascagoula.com