5 Effective Exercises For Neck And Shoulders Pain

Exercises For Neck And Shoulders

Are you someone who spends long hours sitting in front of a computer or looking down at your phone? If so, you may be familiar with the pain and stiffness that can come with a tight neck and shoulders.

Neck and shoulder muscles support the head and upper body, and they play a vital role in activities such as lifting, reaching, and turning.

Unfortunately, neck and shoulder pain is a common complaint, and it can be caused by a variety of factors, such as poor posture, muscle imbalances, and tension.

Engaging in regular exercises that target the neck and shoulders can help to alleviate pain, improve mobility, and prevent injury. 

Here are five exercises that are particularly effective for strengthening and stretching the neck and shoulders. These are simple exercises that you can do from the comfort of your home without the need to visit the gym:

Exercises For Neck And Shoulders

1. Neck Tilt and Rotation Stretches

To stretch the neck muscles, try tilting your head to one side and then the other and then tilting it forward and backward.

You can also rotate your head in a clockwise and counterclockwise direction to stretch the muscles on the sides of the neck.

Hold each stretch for about 10 seconds, and repeat the stretches on both sides.

2. Shoulder Blade Squeeze


To strengthen the muscles between the shoulder blades, try the shoulder blade squeeze exercise.

Sit up straight in a chair with your feet flat on the floor.

Lift your shoulders up towards your ears and then squeeze your shoulder blades together.

Hold the position for a few seconds, and then release. Repeat the exercise 10-15 times.

3. Scapular Push-up


The scapular pushup is an exercise that helps strengthen the muscles around the shoulder blades, known as the scapular stabilizers. By performing this exercise, you can improve your posture and alleviate neck and shoulder pain caused by poor posture or weak muscles.

Start in a plank position with your hands slightly wider than shoulder-width apart.

Keep your core tight, and your body straight as you lower your body toward the ground.

When your chest is just above the ground, push back up to the starting position. Repeat the exercise 10-15 times.

4. Overhead Press


To strengthen the muscles in the shoulders and upper back, try the overhead press exercise.

This is a simple movement that can help alleviate neck and shoulder pain caused by poor posture or muscular tension.

Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder level.

Press the dumbbells overhead, keeping your elbows close to your body.

Lower the dumbbells back down to shoulder level, and repeat the exercise 10-15 times.

5. Shoulder Blade Pinch

This exercise targets the muscles between the shoulder blades and helps to improve posture.

Stand with your feet shoulder-width apart and your arms by your sides.

Squeeze your shoulder blades together and hold the position for a few seconds. Release and repeat the exercise 10-15 times.

By practicing the shoulder blade pinch exercise regularly, you can help improve your posture and reduce tension in your neck and shoulders.


In addition to these exercises, it’s important to pay attention to your posture and take breaks to stretch throughout the day. If you’re experiencing neck or shoulder pain, it’s always a good idea to consult with a healthcare provider or physical therapist to determine the cause and develop a plan for managing it. 

By incorporating these exercises into your routine and taking care of your neck and shoulders, you can help to prevent injury and improve your overall health and well-being.



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