Exercises | Head, Neck, & Shoulder Pain

Doorway Pectoral Stretch

Begin standing in a doorway with the one arm in a goal post position, place the palm of the hand on the wall next to you. Keep legs stable, and gently press your chest forward and away from the wall until a comfortable stretch is felt in the chest.

Duration: Hold for one minute, repeat on each side twice daily

Internal Rotation Exercise

Using elastic bands anchored in a door at about stomach level, stand facing your side body toward the wall. With the arm closest to the wall, grab your elastic and bend your arm at 90-degree angle, making a fist straight out in front of you. Rotate your forearm across your body pulling the band toward the inner elbow of the opposite arm, then slowly return to the starting position with fist forward. Remember to keep the elbow tucked at your side and maintain good posture throughout the exercise. This targets strength in the rotator cuff musculature.

Duration: do 3 sets of 10 reps

External Rotation Exercise

Starting similar to the Internal Rotation, you’re going to grab the band with your outer hand this time. Begin with a 90-degree bend in the arm and forward-facing fist. This time you’re going to rotate your forearm away from your body, so the resistance band is stretched across your torso and arm. Remember to keep your elbow tucked safely at your side, and then slowly return to forward facing fist.

Duration: do 3 sets of 10 reps

Standing Mid-Range Rows

Standing facing a wall with resistance bands elbow high, grab onto both sides with arms outstretched. Pull the bands toward your body by bending your elbows to 90-degree angles, fist still facing forward. You should feel contraction in your upper back, pulling shoulder blades together. Remember to maintain good posture throughout the exercise. This targets strength in the arms and back.

Duration: do 3 sets of 10 reps

Upper Trap Stretch

Begin by sitting on a chair with the targeted side hand gripping the underside of the chair. Side bend head away from the anchored arm. Apply a light overpressure with your free hand if more stretch is needed. This will produce a slight stretch to the side of the neck.

Slowly begin to roll your head forward and slightly rotate your head toward the same knee as the direction of your starting position as if you are smelling your armpit. Again, you can use the free hand for light overpressure on the back of the head. This will stretch the back of the neck on one side only.

Slowly roll your head from this position straight down the middle for a ‘chin to chest’ position. This will stretch the backside of the neck on both sides. Gently roll straight up to finish stretching this side of the neck and repeat on the opposite side. Targets musculature in the upper back and neck.

Duration: Hold for one minute, do 2 sets per day