Do you suffer from neck pain or headaches?
Correcting Neck Pain & Postural Issues: A Deep Dive with Function Thru Fitness
Neck pain and poor posture are more common than ever, and the reasons behind them might surprise you. At Function Thru Fitness we explore the most common postural and muscular pain issues—particularly neck pain and forward head posture—and share expert solutions to correct them.
Why Is Neck Pain So Common?
The Function Thru Fitness team regularly treats clients with chronic neck pain, headaches, and upper back stiffness. According to Glen, the two most common pain issues they see are:
✔ Neck pain and headaches (often linked to posture)
✔ Low back pain
John also sees a high number of shoulder, knee, hip, and ankle issues, which often stem from daily posture habits and repetitive movements.
The Root Cause: Forward Head Posture
Many of us spend hours hunched over desks, phones, and books, which encourages a damaging forward head posture. This position weakens key muscles and forces others to compensate, leading to chronic discomfort.
The worst culprit? Looking down at your phone. This common habit puts excessive strain on the neck, increasing the risk of pain and stiffness.
How Poor Posture Affects Your Body
Tightens the front neck and chest muscles, pulling the head forward
Weakens the upper back and deep cervical flexor muscles, reducing stability
Contributes to headaches, migraines, and shoulder tension
Increases the risk of long-term spinal issues
How to Fix Forward Head Posture
The good news? Neck pain is reversible with the right approach. Glen and John recommend a two-part strategy:
Manual therapy to release tight muscles (massage, neuromuscular therapy, or myofascial release)
Strengthening exercises to support proper posture
Simple Adjustments to Reduce Neck Pain
✔ Use a laptop stand: Keep the screen at eye level
✔ Get a wireless keyboard: Prevent unnecessary forward leaning
✔ Switch to a standing desk: Encourages better spinal alignment
✔ Hold your phone at eye level: Avoid looking down for extended periods
✔ Check your sitting posture: Keep feet flat and avoid arching your back
Top Exercises & Stretches for Neck Pain Relief
1️. Upper Trap Stretch – Relieves neck and shoulder tension
2️. Horizontal Rowing – Strengthens the upper back muscles
3️. Reverse Flies – Improves shoulder blade mobility
4️. Doorway Chest Stretch – Opens up tight chest muscles
5️. Foam Roller Stretch – Helps reset posture and relieve stiffness
Quick Tip: Throughout the day, stand tall, rotate your palms outward, squeeze your shoulder blades together, and take deep breaths. This simple movement helps activate the right muscles and reset your posture!
Long-Term Solutions for Postural Health
If you spend long hours at a desk or experience recurring neck pain, headaches, or upper back tightness, corrective exercise and neuromuscular therapy can make a huge difference. At Function Thru Fitness, we specialize in:
✔ Postural assessments to identify the root cause of pain
✔ Neuromuscular therapy to relieve muscle imbalances
✔ Customized corrective exercise programs to restore balance
✔ TPI Golf Fitness training to optimize movement patterns for golfers
Get Expert Help Today
Neck pain isn’t just a minor inconvenience—it affects your energy, productivity, and long-term health. Whether you’re a desk worker, an athlete, or just want to move better without pain, we’re here to help.
Located in Green Bay, WI? Book a session with Glen or John today and start feeling better!
Call (920) 610-0004 or email us at funcfitpt@me.com. https://www.ftfpt.com
Book your personalized assessment today.
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