Exercises To Avoid Neck & Shoulder Pain

Most neck and shoulder pain is caused by poor posture and weak core muscles in the torso and hips. For example, if your pelvis is tilted back, your upper body will lean backward. To maintain your center of gravity, you then round your shoulders and stick your head forward, a position which places stress on the spine, joints and muscles, leading to tightness and pain. You can avoid neck and shoulder pain by doing corrective exercises to improve your posture.

Supine Torso Stretch

This exercises stabilizes your pelvis while you move your spine and shoulders. Lie on your right side on the ground with your legs and hips bent at 90 degrees and your palms together like in prayer. Your head should be off the ground. Place a pillow or something similar between your knees and squeeze it. This prevents the pelvis from moving.
Exhale and lift your left arm up and rotate your body to the ground. Do not move your legs. Try to touch the ground with your left shoulder and arm. If you cannot do it, do not force yourself to the ground. You should feel a stretch in your chest, shoulder, back and hip. Hold for three deep breaths and return to the starting position. Repeat the movement until you can almost touch the ground with your shoulder and arm, or until you feel looser. Do the same for the other side.

Standing Hip Flexor Stretch

Neck and shoulder pain often comes from the hips, especially when the hip flexors are tight. Tight hip flexors pull your pelvis forward, causing your lower spine to curve excessively. This causes your shoulders and head to pitch forward to maintain balance.
Stretching your hip flexors and strengthening your buttocks will pull the pelvis back and improve your posture to some degree. You can stretch them by standing with your right leg in front of the other, and point you left foot slight inward. Tighten your left buttock and slowly lunge forward slightly until you feel a stretch in your left hip flexors. Raise your left arm above your head to stretch the connective tissues that attaches above and below the hip flexors. Hold the position until you feel looser.

Standing Wall Press

This exercise helps strengthen the deep spine and abdominal muscles while repositioning your neck and shoulders to their proper alignment. You can do this as many times as you like during the day.
Stand against the wall with your head, shoulders, buttocks, calves and the back of your hands touching the wall. There should be a slight opening between your lower back and the wall. Push your body and arms as hard as you can into the wall. As you do so, you may feel a tendency to lean forward. Shift your weight to your heels to counter this effect.
Take about five to six deep breaths as you are pushing. When finished, walk around to get the muscles and joints moving. Repeat the exercise three to four more times.