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!

Published by

I am a Physical Therapist and Ergonomics Consultant, based out of Columbia, SC. My passion is to write about and speak about pain/injury prevention. I started Pain Talks as a consulting business in 2018.

Join the Conversation


  1. Give us the opportunity to heal your disabilities and disorders with our unique and all natural approaches in Physiotherapy. Your condition will be thoroughly assessed by our team of health specialists. It will include a review of your medical history and enhanced by a comprehensive physical examination. These two elements are crucial in effectively diagnosing your condition. perimeter spine and rehab reviews


Leave a comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: