Exercises & Stretches for the Neck & Shoulders

Neck and shoulder pain is a common affliction in today's workplace. Using computers on desks and sitting in chairs without the right support promotes bad posture, which can cause pain and acute injury. Performing daily neck and shoulder stretches can help prevent and heal these injuries.

  1. Neck Stretches

    • Perform neck stretches before and after work to prevent stiff and sore neck. To perform neck exercises, stand or sit in a straight position so that the back and neck are in a straight line. Stand with the shoulders pressed back slightly. Perform a chin tuck by bringing the head back slightly without bending it up or down. You will feel a stretch in the neck and upper shoulders. Take one hand and hold it at the back of the head. Press the hand into the head and use the neck to provide resistance until you feel a stretch. Do the same at the front of the head and the sides. Hold all of these stretches for three seconds and repeat for 10 sets.

    Shoulder Stretches

    • Perform a shoulder roll to loosen tight shoulders. Stand straight up with your arms at your sides. Roll the shoulders forward toward the chest in a circular motion for ten repetitions. Repeat the exercise switching to rolling the shoulders backwards.

      Stretch the shoulders by standing straight with the knees bent slightly. Bring the hands together and hold the arms at the shoulder level. Push the arms out forward until you feel a pull in the shoulder. Hold this stretch for 10 to 20 seconds and repeat three times.

    Strengthening

    • Hold a dumbbell in each hand and stand straight with the knees slightly bent. Bring the shoulder up towards the ears in a shrugging action lifting the weights. Repeat this 12 times for three sets. This strengthens the shoulders and the back of the neck.

      Perform the upper trapezius stretch to work both the neck and shoulder muscles. Hold the right arm behind your back and use the left hand to grab the right side of the head. Pull the head towards the left side using the left hand. You will feel a stretch in the right side. Hold this for 10-20 seconds and repeat on the other side.