Neck and shoulder pain can be caused by poor posture, muscle strains, or degenerative conditions, which break down the structure and function of certain organs and tissues. Targeted exercises can help relieve pain by strengthening the muscles in the upper back, neck, and shoulders. Mobility (movement) exercises can also help release muscle tension and lower chronic (long-term) muscle tightness.
Combining mobility and strength exercises can help relieve your neck and shoulder pain. You can do them every day, either alongside your regular exercise routine or separately.
1. Side Neck Release
The side neck release stretch helps relieve tightness in the muscles along the neck and upper back. It specifically targets the sternocleidomastoid muscle, which is important for head and neck movements, as well as other deep neck muscles that become tight due to poor posture, injury, stress, or prolonged sitting.
Steps for the side neck release include:
- Sit in a chair while looking forward with your back straight and shoulders relaxed
- Slowly tilt your head to one side, bringing your ear toward your shoulder; you can use your hand on the opposite side to gently pull your head further into the stretch.
- Hold the stretch for 15 seconds, then slowly return to the starting position and repeat on the other side.
- Repeat this three times on each side.
2. Side-Lying Rotation Stretch
Also known as the open-book stretch, side-lying rotation stretches help movement of the thoracic spine, the middle section of the spine. It also helps target the muscles in the chest, shoulders, neck, and upper back at the same time, while stopping tightness.
Steps for the side-lying rotation stretch include:
- Place a pillow under your head and lie on your side with your knees bent at a 90-degree angle and your arms extended straight in front of you
- Following your hand with your eyes, rotate your top arm backward, keeping your lower body stable and knees together
- Open up as far as you can before you feel your knees wanting to separate; hold for a few seconds, then close again
- Repeat this several times on each side for multiple sets
3. Chin Tuck
Chin tucks help improve posture by activating and stretching the muscles that support the cervical spine. They target the deep neck flexors and strengthen the muscles at the front of the neck, which can relieve discomfort.
Steps for chin tucks include:
- Lay on the floor and tuck your chin toward your chest while pressing the back of your head into the ground
- Hold this position for 3-5 seconds, then slowly release
- Repeat every hour, making sure to focus on creating a neutral spine
4. Floor Slides
Floor slides help improve shoulder movement and strengthen the muscles around the shoulder blades. They help activate the upper back and shoulder muscles, promoting better posture and alignment.
Steps for floor slides include:
- Start on your back with your knees bent and feet flat on the floor
- Place your arms on the floor with your elbows bent at about a 90-degree angle, palms facing upward
- Slowly slide your arms overhead while keeping your elbows and wrists touching the floor; it’s okay if you can’t completely touch the floor, so long as you’re stretching in the right position
- Move up as far as you comfortably can with your arms, and slowly slide your arms back down to the starting position, repeat 10-15 times
5. Cross-Body Arm Stretch
The cross-body stretch mobilizes your upper back and shoulder muscles, helping to reduce tightness, which can contribute to poor posture or cause pain.
Steps for cross-body arm stretches include:
- Stand with your feet shoulder-width apart and your back straight, and extend one arm straight in front of you
- Immediately bring the arm across your chest and gently pull the extended arm/shoulder closer to your body to enhance the stretch
- Hold for 10-20 seconds and switch
6. Arm-Elevated Child’s Pose
This stretch enhances the feeling of a regular child’s pose by targeting the trapezius muscles (large triangular muscles in the neck and upper back), the neck, and the latissimus dorsi muscles (broad, flat muscles that span the lower back). The elevated position of this pose makes the stretch feel deeper, helping to release tightness and discomfort in these areas.
Steps for an arm-elevated child’s pose include:
- Place a chair within arm’s length in front of you and kneel in front of the chair.
- Lean forward, bringing your head between your arms, and place your palms flat on the seat of the chair.
- Slowly sit back until your buttocks rest on your heels in a child’s pose.
- Breathe, hold, and release after about 30 seconds
With any exercise, it’s important to stay mindful of how you feel during each movement.
If an exercise causes pain and discomfort, your body is trying to signal that something is wrong. Double-check your form and make sure you aren’t compensating in any way. If you still feel discomfort after changing your form, try another exercise.
Pain can greatly affect your daily life, so it’s worth considering other factors to manage your symptoms.
You can improve your symptoms and overall health by making several lifestyle changes, such as:
- Get enough sleep: The amount and quality of your sleep can affect your body’s inflammatory response and how much pain you experience. Make sure you’re getting enough good-quality sleep to help your body heal faster and reduce pain.
- Manage stress: High levels of cortisol, a hormone associated with stress, can worsen pain. Daily stress management exercises such as meditation, movement, or other well-established modalities can help.
- Adopt a balanced diet: The amount of water you drink and your diet can affect your pain management. Make sure to drink plenty of water and eat a balanced diet high in protein and micronutrients.
Neck and shoulder pain can slow you down, but targeted exercises and certain lifestyle changes, such as stress management and staying hydrated, can help improve your symptoms.
If you’re experiencing a lot of pain, reach out to a healthcare provider for a proper diagnosis and personalized treatment options.
