Dr. Theresa Marko Featured in USA Today: Tips for Neck Pain Relief
We’re excited to share that Dr. Theresa Marko, DPT, clinical specialist in orthopedic physical therapy and spokesperson for the American Physical Therapy Association, was recently featured in USA TODAY in an article on how to get rid of that annoying neck pain that disrupts daily life. From screen strain to sleeping wrong, neck pain can take a toll — but the good news is, you don’t have to live with it.
As Dr. Marko explains in the piece, most neck pain is caused by muscle strain due to poor posture or repetitive activities like looking down at your phone or sitting at an unsupportive desk setup for hours. While physical therapy can be key to long-term relief, many people can start feeling better by making a few simple changes and doing specific exercises at home.
Here are 3 simple, therapist-approved exercises you can do today to ease neck pain and restore mobility:
1. Chin Tucks (for posture retraining)
Why it helps: Strengthens the deep neck flexors and counteracts “tech neck.”
How to do it:
Sit or stand tall with your shoulders relaxed.
Gently draw your chin straight back (not down) as if you’re making a double chin.
Hold for 5 seconds and repeat 10 times.
Do this 2–3 times per day, especially when working at a computer.
2. Upper Trapezius Stretch (for tension release)
Why it helps: Loosens tight muscles along the top of the shoulders and sides of the neck.
How to do it:
Sit on one hand to anchor your shoulder down.
Tilt your head to the opposite side (ear toward shoulder).
Use the other hand to gently pull your head further into the stretch.
Hold for 20–30 seconds and repeat 2–3 times on each side.
3. Neck Rotations (for mobility)
Why it helps: Improves range of motion and circulation in the neck.
How to do it:
Sit or stand tall.
Slowly turn your head to the right as far as comfortable.
Hold for 5 seconds, return to center, then turn left.
Repeat 10 times on each side, once or twice per day.
In addition to these exercises, Dr. Marko recommends making small lifestyle tweaks, like raising your screen to eye level, sleeping with a supportive pillow, and managing stress through movement or mindfulness practices. These adjustments, combined with consistent exercise, can significantly reduce pain and improve your quality of life.
If your neck pain persists or worsens, don’t ignore it. Seek help from a licensed physical therapist to get personalized care and long-term solutions.
Make an appointment today with a physical therapist. We offer both in-person and telehealth appointments.
A physical therapist can help you Restore Your Body!
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