Neck, Shoulder & Upper Back Exercises

Free acupressure guide for neck pain and tension. Key points (GB20, GB21, LI4), step-by-step pressure, safety notes.

Cervical rotation is one of the most functionally important neck movements — required for driving, checking blind spots, conversing with someone…

Free chin tuck tutorial for forward head posture and tech neck. Step-by-step form cues, common mistakes, daily reps. Physio-aligned guide.

The pectoralis major and minor muscles are among the most chronically shortened muscles in the modern population.

Gently lower your chin toward your chest and return to neutral. Improves cervical flexion and stretches the posterior neck muscles.

Gently tilt your head toward each shoulder to stretch the lateral neck muscles. Targets the scalenes and upper trapezius.

The levator scapulae is a strap-like muscle that runs from the upper four cervical vertebrae (C1-C4) to the medial border of the scapula.

Chronic neck tension is one of the most prevalent musculoskeletal complaints, affecting up to 70% of adults at some point in their lives.

Watch the full NHS Shoulder Exercises class. Rotator cuff strengthening, scapular work, mobility. NHS physiotherapist demonstrated, free.

Seated or standing overhead arm raises with light weights. Builds shoulder strength and improves overhead reaching ability.

Gentle exercises for cervical radiculopathy: nerve glide, trapezius stretch and chin tucks, with a video and warning signs to watch for.

A guided resistance band workout targeting the upper body including shoulders, arms, and upper back.

Targeted exercises for strengthening the rotator cuff muscles. Helps prevent shoulder injuries and improve range of motion in the shoulder joint.

The scapular squeeze (also called scapular retraction) is a fundamental exercise for strengthening the middle and lower trapezius and rhomboid…

Shoulder and arm stretches targeting the deltoids, rotator cuff, and triceps. Improves reaching ability and reduces shoulder stiffness.

Flexibility of the shoulder girdle and upper back is essential for maintaining functional independence and preventing pain syndromes associated with…

The upper trapezius is the single most common site of musculoskeletal tension in the human body.

Age-related muscle loss (sarcopenia) begins as early as the fourth decade and accelerates after age 60, with upper body strength declining even…

Wall push-ups build upper body strength safely without getting on the floor. Targets chest, shoulders, and triceps with reduced joint stress.

A wide arm stretch that opens the chest and stretches the anterior shoulder and pectoral muscles. Counteracts rounded posture.

Lying on your side, open the top arm like a book to rotate the upper back. Eases mid-back stiffness.

Gently arch your upper back over a foam roller at a few levels. Eases rounded-back stiffness.

Lean forward and let the arm hang and swing gently. An early, gentle shoulder movement exercise.

Slide your hand up a wall to restore overhead reach. A gentle, guided shoulder mobility exercise.

Use a stick held in both hands to help a stiff shoulder move. Assisted rotation and lifting.

Elbow at your side, rotate the forearm outward against a band. Strengthens the rotator cuff.

Pull a band toward your ribs, squeezing the shoulder blades. Strengthens the upper back for posture.

Push gently into a wall without moving the arm. Builds shoulder strength when movement is painful.

Lying face down, lift the arms into Y, T and I shapes. Strengthens the shoulder blade muscles.

Forearms on the wall, slide up while pressing gently into it. Trains the serratus for overhead reach.

Lying on your side, gently press the forearm down to stretch the back of the shoulder. Do it gently.

Back against a wall, slide the arms up and down like a snow angel. For posture and shoulder mobility.

Pull a band apart in front of your chest, squeezing the shoulder blades. Upper back and posture.

Raise the arms at a slight angle forward of the sides, thumbs up. Strengthens the shoulder.

Sitting at a table, slide your hand forward on a towel and lean. Regains shoulder lifting gently.

Use a towel behind your back to gently pull the stiff arm up. Improves reaching behind the back.

Hold a doorframe and sink the hips back to stretch the side of the back. Helps overhead reach.

On hands and knees, slide one arm under the body to rotate the upper back. Eases mid-back stiffness.

Lying down, nod the chin gently and lift the head a little. Strengthens the deep front neck muscles.

Gently tilt the head back and away with the collarbone held down. Stretches the side-front neck.

Roll the shoulders slowly up, back and down. A quick desk break for neck and shoulder tension.

Gentle jaw relaxation, controlled opening and side-to-side movement. For jaw pain and tightness.

Straighten the elbow against a light weight or band. Builds the arm strength used to push up from a chair.

Bend the elbow to lift a light weight. Builds arm strength for carrying and lifting.

Press your head gently into your hand forwards, backwards and to each side without moving. Builds neck strength safely.

Reach both arms forward and round the upper back to stretch between the shoulder blades.

Pull one arm across your chest to stretch the back of the shoulder. Gentler than the sleeper stretch.

Lying on your side, rotate a light weight up with the elbow at your side. Strengthens the rotator cuff.

With the elbow at your side, pull a band in across your stomach. Strengthens the front of the rotator cuff.

Pull a band toward your face with the elbows high. Strengthens the upper back and rear shoulder.

On hands and knees, hand behind your head, rotate the elbow up to the ceiling. Frees up the upper back.

Walk your fingers up a wall, facing it or side-on, to gently regain shoulder reach. Good for stiff shoulders.

Lying face down at the bed edge, row the hanging arm up and squeeze the shoulder blade back.

A push-up with an extra push at the top that spreads the shoulder blades. Strengthens the serratus anterior.