Neck & Upper-Back Tightness — Why It Happens and How to Fix It

Upper-Back Tightness

Long periods of computer work lead to forward-head posture and thoracic flexion. This overloads the upper trapezius, levator scapulae, cervical extensors, and tightens the upper thoracic fascia.

Result → neck pain, shoulder tension, Upper-Back Tightness, and mid-back stiffness.

Doorframe Arc Stretch — How It Works

This stretch targets:

• Thoracic spine extension

• Upper back fascia (paraspinals, rhomboid region)

• Cervical musculature (levator scapulae, cervical extensors)

• Rib mobility (T4–T8 rotation area)

By rotating the body and leaning into the doorframe, the posterior chain from lumbar → thoracic → cervical lengthens in a continuous arc.

Benefits:

• Reduces neck & upper-back muscle overactivity

• Improves thoracic mobility and posture

• Decreases “tech-neck” stiffness

• Helps restore scapular mechanics

• 
  

Supported by Research:

• Thoracic mobility training reduces neck/shoulder symptoms (Bodnar CN et al., J Man Manip Ther, 2016).

• Thoracic extension techniques improve cervical ROM and reduce pain (Mansfield M et al., Manual Therapy, 2015).

• Posture-corrective exercises decrease upper trapezius overactivity (Cools AM et al., Sports Med, 2014).