Two examples of stretches for neck and shoulder pain

Stretches for Neck and Shoulder Pain

Stretching is one of the most effective ways to reduce neck and shoulder muscles tightness. Often, this tightness is a result of stress or poor posture. Muscle tightness is also a common cause of the neck pain and shoulder pain that affects 79.5% and 70% of people, respectively, in their lifetime. 

Physical therapists can help you find effective ways to treat neck pain, shoulder pain or a combination of the two. Often, your physical therapist will use various stretches to treat your neck and shoulder pain. Here are two common examples of such stretches: 

  1. Upper trapezius stretch

Purpose: Stretching the upper trapezius muscle that runs along the top of your shoulder into your neck. 

How to perform this stretch for neck and shoulder pain: 

  • Stand with your head, neck and back in good posture. 
  • Place the back of one hand on your lower back. 
  • Place the other hand on the top of your head. 
  • Gently pull your head toward the shoulder until you feel a stretch in your neck and opposite shoulder. 
  • Hold the stretch for 30 seconds, and then switch hands and repeat it. 
  1. Shoulder rolls

Purpose: Stretch and improve blood flow to shoulder and neck muscles. 

How to perform this stretch for neck and shoulder pain: 

  • Stand up or sit on the edge of a chair with your back straight. 
  • Center your head over your shoulders. 
  • Lift your shoulders upward; then rotate them forward. 
  • Continue to rotate them until you’ve done 10 complete rotations. 
  • Reverse the direction of the rotation and complete 10 more repetitions. 

Want to use more than stretches on your neck and shoulder pain? SSOR can help!

Stretches are one effective way to decrease neck and shoulder pain, but they aren’t the only treatment option our physical therapists at SSOR offer. We can help you learn the source of your pain with a comprehensive evaluation. In addition, our specialists are adept at constructing personalized therapy plans designed to reduce your pain and improve shoulder function. Such a plan can include treatment techniques like: 

We can even help you get physical therapy for your pain if you don’t have a referral from your doctor. 

Contact us today for more information about our neck and shoulder pain services or to schedule your initial appointment.