Tired woman sitting on couch with pc, massaging neck

Are people calling you No Neck Joe?

Do people keep calling you NO NECK JOE?



NO NECK JOE Do you have trouble turning your neck? Do you make a full body turn just to see the person to the left of you? Then you are a no neck Joe!  But don’t worry there is hope.  Follow these steps and you’ll be turning your head like an own in no time!

Neck pain is the most common injury I see in the clinic

When your neck hurts, it can cause pain, stiffness, limited range of motion, inability to turn your head, look up and down, or can even cause burning down your arm. Most of the time, this stiffness or the inability to move (No Neck Joe) comes from somewhere else. First, you must determine the cause; only then can you begin to turn back into your usual mobile self! Read ahead to learn what you need to do if someone calls you “No Neck Joe”

Believe it or not, most neck pain starts in your hips!

Do you have hip pain? Have you ever thought about why? If so, this is where we need to begin our journey toward fixing those problems.

Stand Straight & Stick That Booty Out

  • Begin by standing straight. Your shoulders should be back and down, your spine should feel tall, and your head should be in line with the rest.
  • Notice how your shoulders move back? Those are good things! That’s what we want to happen.
  • Try moving your head side to side to see how it’s a little easier now; it should be!

Fix your pelvic position with the “Cat/Cow” position


The first thing you should address is your pelvic position. As a general rule, if your pelvis tilts backward on its own accord and points down toward the floor (like a snowboarder), then you likely have excessive anterior pelvic tilt. If it leans toward the ceiling and points upward like an exclamation mark (exaggerated posterior pelvic tilt), then you probably have too little posterior pelvic rotation or extension.

To fix this problem, practice a combination of “CAT/COW” positions:

  • Start on your hands and knees on the floor, stick your butt out, pull your shoulders down to your armpits, and finally look up to the sky; this is the “CAT” position.
  • Now, let’s reverse that movement, tuck your hips, round your back and pull your belly button in while dropping your head; you’ve entered the “COW” position.
  • Alter & hold each movement for 5-seconds and repeat ten times over.

Practicing a combination of “CAT/COW” should help open up lower back & neck muscles as well as improve posture in general. Repeat as necessary!

“The Grab and Twist”

Next, I will show you how to loosen up your neck easily and get some of the rotation back.

  • First, grab some lotion, find a chair, and sit up tall.
  • Form one of your hands into a claw and hold the side of your neck.
  • With constant pressure, rotate your head back and forth. You are stripping all the muscles that are tight and limiting your movement.
  • Rotate back and forth about six times, then do the same thing on the other side.
  • Repeat as necessary.

Now you have helped increase your range of motion and stop people from calling you No Neck Joe!

Let’s summarize

If you are experiencing neck pain, the chances are that problems are starting in your hips. This makes sense! The most commonly used muscles to move your head (neck muscles) are connected to your pelvis and legs.

The “Cat/Cow” position is one of my favorite yoga poses for releasing neck and upper back tension. It’s good to do this pose after a long day at work, or before bedtime if you tend towards tightness during sleep.

The Grab and Twist is another great way to release tension in your neck and shoulders. This can be done while standing or sitting, but I recommend doing this stretch while sitting because it will help keep you more upright as you twist side-to-side.


In short, neck pain can be a serious problem but with the right diagnosis and treatment plan, it can be treated. If you’d like more help getting out of neck pain, reach out to us at MetaTouch and let one of our trained therapists help you discover the true root of your pain and the best way back to having a happy functional neck!

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