Neck and shoulder pain are among the most common complaints people bring to physiotherapy clinics. Whether you’re recovering from a sporting injury, dealing with poor posture from desk work, or carrying long-term tension in the upper back, the right exercises can help ease symptoms, improve mobility and reduce stiffness.
Below are seven of the best exercises for neck and shoulder pain, hand-picked by physiotherapy professionals to target the muscles that matter most. Each one supports better alignment, greater strength and long-term relief.
If you’ve tried basic stretches or heat packs without much success, these expert-backed movements are a good next step, and can be easily incorporated into your daily routine.
What typically causes neck and shoulder pain?
Neck and shoulder pain often shares common sources. These include postural strain, overuse of the upper trapezius, sports injuries, and long periods of static sitting. Tension in the levator scapulae and pectoral muscles can also pull on the neck and shoulders, leading to tightness and discomfort.
In some cases, pain can stem from joint dysfunction or nerve compression, especially when the discomfort travels down the arm or is accompanied by tingling. This is why it’s important to work with qualified professionals who can identify the root cause and recommend targeted treatment. At Hills Street, a multidisciplinary team tailors treatment plans to the individual, combining manual therapy, exercise and education for long-term relief.
Now, onto the exercises.
1. Chin Tucks
Ideal for posture correction and neck alignment
This foundational movement is great for counteracting forward head posture, commonly caused by screen use and long hours at a desk. Chin tucks gently strengthen the deep neck flexors and encourage proper alignment of the cervical spine.
How to do it:
- Sit or stand upright with your shoulders relaxed
- Tuck your chin straight back (as if making a double chin), keeping your eyes level
- Hold for 5 seconds, release, and repeat 10 times
This exercise is often included in neck physiotherapy programs to retrain posture and relieve chronic neck strain.
2. Shoulder Blade Squeezes
Activates postural muscles and reduces upper back tension
Shoulder blade squeezes strengthen the rhomboids and mid-trapezius, helping to support better scapular positioning and reduce upper back fatigue.
How to do it:
- Sit or stand tall with arms by your side
- Gently squeeze your shoulder blades together, keeping your shoulders away from your ears
- Hold for 5 seconds, repeat 10–15 times
This movement helps counteract slouching, particularly in people working at a computer all day. It’s commonly prescribed in rehab programmes to support shoulder joint stability.
3. Upper Trapezius Stretch
Eases tension in a frequently overactive muscle group
The upper traps are often tight in people with stress-related neck pain or poor posture. This stretch is a simple way to release tension and increase neck mobility.
How to do it:
- Sit on one hand or hold onto a chair
- With the opposite hand, gently tilt your head to the side (ear to shoulder)
- Apply light pressure with your hand to increase the stretch
- Hold for 20–30 seconds on each side, repeat twice
Patients recovering from workplace-related strain or sports injuries often incorporate this into their sessions at the Hills Street Sports Medicine Centre.
4. Wall Angels
Improves shoulder mobility and scapular control
Wall angels are ideal for improving thoracic extension and shoulder flexibility. This movement targets the upper back and shoulders while reinforcing posture control.
How to do it:
- Stand with your back flat against a wall, feet hip-width apart
- Raise your arms into a goalpost shape with elbows bent at 90 degrees
- Slide your arms up the wall, then return to the starting position
- Keep your head and back in contact with the wall throughout
- Perform 10 slow, controlled reps
This exercise is often integrated into shoulder rehab at Hills Street, especially for clients recovering from rotator cuff injuries or impingement.
5. Levator Scapulae Stretch
Targets a key muscle often overlooked
The levator scapulae connects the neck to the shoulder blade and frequently becomes tight with stress or poor posture. Stretching it can reduce pain at the base of the neck and improve mobility.
How to do it:
- Turn your head 45° to one side
- Look down as if towards your armpit
- Use your hand to gently deepen the stretch
- Hold for 30 seconds, repeat on both sides
This movement pairs well with hands-on manual therapy as part of treatment at Hills Street Physiotherapy, particularly for clients with whiplash or neck strain.
6. Doorway Pec Stretch
Relieves the chest to reduce upper back and neck strain
Tight pectoral muscles can pull the shoulders forward, placing stress on the cervical spine. Stretching the chest can relieve tension and improve alignment.
How to do it:
- Stand in a doorway with arms bent at 90 degrees
- Place your forearms on the door frame
- Step forward slowly until you feel a stretch across your chest
- Hold for 30 seconds, repeat twice
This is a go-to for postural correction and is often included in recovery plans for people experiencing both neck and shoulder tension.
7. Isometric Neck Exercises
Builds strength safely without aggravating pain
Isometric exercises activate muscles without joint movement, making them ideal for early-stage rehab or sensitive necks. They help build neck strength and stability in a controlled way.
How to do it:
- Place your palm on your forehead
- Gently push your head into your hand without moving your neck
- Hold for 5 seconds, then switch to the side and back of your head
- Repeat each direction 5 times
These are frequently used during physiotherapy at Hills Street to restore strength following injury or chronic tension.
When to seek physiotherapy for neck and shoulder pain
While exercises like these can support self-management, persistent pain, restricted movement, or radiating symptoms should be assessed by a professional. Physiotherapists use clinical testing to diagnose the source of discomfort and create a tailored plan involving hands-on treatment, guided rehabilitation and education.
For complex cases such as nerve impingement, frozen shoulder or post-surgical recovery, early intervention from a trained physio can significantly reduce recovery time and prevent further issues. The Hills Street Sports Medicine Centre offers expert, collaborative care across all stages of recovery, from acute injury to long-term performance support.
Want help managing your neck or shoulder pain?
These exercises are a great starting point for relieving tightness and improving movement, but nothing replaces a tailored plan built around your specific needs.
At Hills Street, physiotherapists assess not just the symptoms but the root cause of your pain, whether it’s muscular imbalance, postural dysfunction or overuse. With access to cutting-edge rehab facilities and a multidisciplinary team, they provide effective, evidence-based care to help you get back to doing what you love. Contact us today to book an appointment and find the right treatment for your neck or shoulder pain.
