A sore neck and sore shoulders can be fixed with exercises, though any exercise that causes pain should be avoided. Pain in the shoulders is right behind knee pain for the most common kind of orthopedic pain people seek help for, according to the American Academy of Family Physicians. This may be because the shoulder joints are the most movable and therefore the opportunity to injure them is greatest. The neck's proximity to the shoulders often leads to interrelated issues.
Upper Neck Nodding
The upper neck nodding exercise relieves pain in the neck. It targets the cervical joints at the top of the neck. A large number of people operate with their chins forward, which is called a forward head posture. This habit puts your neck into extension and may cause pain as constant extension is unnatural for your neck muscles and vertebra. The upper neck nodding exercise puts the neck joints into flexion, the opposite of extension. You may even experience fewer headaches as well as less neck pain from this exercise. To perform upper neck nodding, lie on your back with your neck on the floor. At this point, your chin points straight at the ceiling and the entire back of your head rests on the floor. Next, roll slowly forward with your head and bring your chin toward your chest. Do not raise your neck off the floor.
Shoulder Bracing
Shoulder bracing is a simple exercise that targets your shoulder girdle. Neck pain and shoulder pain are often related, and problems in one area may be exasperated by problems in the other. To perform shoulder bracing, pull your shoulders forward as far as they can go. Think of making them touch. Then, pull them back with the same amount of effort. Try to make your shoulder blades kiss.
Penguin Stretch
The penguin stretch targets the shoulders to increase flexibility. The rotator cuff muscles that work during circular shoulder movements are the main focus of the penguin stretch. To do the penguin, stand up tall and bring your hands behind your back. Turn your palms to face the ceiling, and stack one hand on top of the other so that your fingers point behind you. Lower your hands so that they near your lower back and your elbows are bent. Next, pull your elbows forward.
Band Strengthening Exercise
Exercises with bands or tubing strengthen your shoulders to prevent and reduce sore shoulders. To perform this exercise, stand on one end of the band with your right foot and grab the other end with your right hand. Hold your right hand vertically with your thumb toward the floor and your arm at your side. Then, raise your arm straight up to shoulder level and back down to your side. Repeat on the left side, or just work the sore shoulder.
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