9 Exercises to Relieve Neck and Shoulder Pain

1. Open Book – 5 repetitions per side

1. Begin lying on one side with knees bent in line with your hips.
2. Place your hands over your ears, elbows pointing forward.
3. Inhale and reach the top elbow to the ceiling as you move your head to look up to the elbow.
4. Exhale and bring the top elbow down behind your body as far back as it will go. You may place a pillow or other prop behind you if you can’t quite reach the floor.
5. Stay in this open position for a full inhale and exhale, relaxing your shoulders.
6. Inhale again, then exhale and return to the starting position.

Tip: Keep your knees in line, one  on top of the other, and resting on the floor. Move slowly and imagine that you are unwinding the top half of your spine.

2. Thoracic Extension – 3-5 repetitions

1. Begin by sitting on the floor with the middle of your back resting on a foam roller or a rolled-up bath towel. Support your head with your hands, elbows wide, and keep your feet flat on the floor.
2. Inhale to prepare. Exhale and slowly extend your spine back over the roller, only moving as far back as is comfortable until you feel a gentle stretch in the upper back, chest, and abdominal muscles. Inhale to hold 10-30 seconds.
3. Exhale and return to the starting position, using your abdominals to lift you up.

Tip: Start with a small range of motion and gradually increase it over time; you should feel no discomfort in your lower back during this exercise.

3. Head Tilt – 2 minutes’ duration

1. Begin in a comfortable seated position with back straight and head in line with your shoulders, your arms resting by your sides. Inhale to prepare.
2. Exhale and slowly, gently lower your left ear toward your left shoulder, as far as is comfortable. You’ll feel the stretch in the muscles at the outside of your neck and tops of your shoulders. Inhale and hold 10-30 seconds.
3. Exhale and return to the starting position. Repeat on the right side.
4. From the starting position, exhale and turn your head to look over your right shoulder. Inhale and return to center. Exhale and look over your left shoulder.
5. Continue to slowly alternate between left and right, pausing in the center between each stretch.

Tip: There are many small muscles to stretch; take your time throughout the movement to gently release each muscle.

4. Neck Roll – 3 circles each side

1. Begin in a comfortable seated position with back straight and head in line with your shoulders, your arms resting by your sides. Inhale to prepare.
2. Exhale and slowly, gently lower your left ear toward your left shoulder and pull your chin toward your chest.
3. Move your head toward your right shoulder, inhaling as you move.
4. Reverse the movement back to the left side and repeat twice more.
5. Finish with your head and back straight and center in the starting position.

Tip: Match movement with slow breaths, feeling each position as you move through it.