Neck & Shoulders pain Exercises

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Stretch first

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Loosen up the muscles in your problem area with a good stretch.  Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow — all of which can alleviate pain.

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Neck side bend and rotation

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Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.  After about 10 seconds, slowly roll your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder.  Complete the rotation by ending where you started. Repeat these steps rolling in a clockwise direction.

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Shoulder roll

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Stand with your arms down at your sides.  Roll your shoulders backward in a circular motion, completing 5 rotations. Then complete 5 rotations forward..

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Overhead arm reach

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Stand with both arms over your head., facing forward with your feet on the ground.  Extend both arms up above your head and reach to the left. Bend your torso until you feel the stretch in your right lat and shoulder.  Return to start. Repeat 5 times, then do the same thing on your right side.

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Pec Stretch

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You’ll need a doorway for this stretch.  Step into the doorway and place your forearms on the door frame. Make sure your elbows are bent at a 90-degree angle.  Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders.

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Cat cow

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Start with both knees and palms on the floor keeping your neck neutral.  Your palms should be directly under your shoulders, and your knees should be directly under your hips.  On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck.  After 3-5 seconds, exhale, and return to a neutral spine position.

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Knee to chest

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Lay with your back on the ground. Bend your left leg and bring it to your chest. Hold for 10 seconds and release.  Repeat with your right leg.

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Face pull

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Use a resistance band to complete this move.  Affix the band to a stable surface above eye level. Grab each handle with an overhand grip.  Pull directly toward your face, flaring your upper arms out to the sides and squeezing your shoulders together. Pause and return to start.