Prevent Neck/Shoulder/Upper Back Pain With 3 Exercises

If you have pain in all of these areas, you may benefit from these exercises, which help to strengthen your postural muscles.

First, roll your shoulders in backwards circles (up, back, down) slowly. Repeat 20-30 times. Keep your arms down at your sides.

Second, squeeze your shoulder blades together. Hold for 5 seconds. Repeat at least 10 times. Do not shrug up with your shoulders as you do the exercise.

Third, tuck your chin toward your throat, as if you are creating a double chin. Hold 5 seconds. Repeat at least 10 times. Keep your head straight, without looking up or down.


If your doctor has ruled out major diagnoses as the cause of your symptoms, then your pain could simply be a result of bad posture habits. So in addition to the posture exercises, you also need to look at your postures during daily activities. Anytime you are in one position for an extended period of time, you should try to have upright posture, with your chin tucked slightly, a slight arch in your low back and your ears lined up with your shoulders and hips. Keep a small pillow or lumbar roll behind your low back when sitting at a desk or computer.

It is possible that you may need ice, heat or massage after work to decrease your pain and knots, but wouldn't it be better to prevent the pain through good posture/exercises?

Which is easier for you? Good posture or postural exercises? Please post in comments!

Preventing Shoulder Pain Part 2

Here are some simple exercises that you can do to prevent shoulder pain and keep your shoulders mobile and strong.

1. Roll your shoulders in backwards circles. This is most easily done in the standing position with your arms down at your sides. Repeat 10 times.
2. Squeeze your shoulder blades backwards and together. Hold the position for 5-10 seconds. Repeat 5-10 times.
3. With your thumbs pointed upward, reach up in front of you until your arms are stretched overhead. Hold the position for 3 seconds. Repeat 3 times.

Be sure to do all of these in a slow and controlled way, in order to minimize risk for injury during the exercise. If you already do shoulder exercises, be sure to check your technique. I go to a gym regularly, and I often see people performing exercises incorrectly, which increases their risk for pain and injury. If you hurt yourself, you will limit your ability to work out in the future, so prevention is the key!