Best Neck and Shoulder Exercises for Pain Relief

Feeling weighed down by a stiff neck, achy upper back, or tight shoulders?

Whether it’s from battling a cold, juggling stress, or spending too much time at your desk, upper body tension can be a real pain—literally! But don’t worry; relief is within reach. In this article, I’ll share a few simple yet effective tips to help you ease tension, improve mobility, and feel better fast.

As a Registered Nurse and yoga teacher, I’ve learned a lot about relieving stress and tension. Today, I’m sharing my go-to tips for easing discomfort in the upper back, neck, and shoulders. These strategies can improve mobility, range of motion, and overall well-being. Check out the 10-minute follow-along video above to guide you through tension-relieving practices!

Even if you’re not in pain right now, remember: preventative care is always best. Try these tips anytime you need a good stretch or movement practice.

[Always consult your doctor to ensure these techniques are safe for you.]

1) Yoga + Gentle Stretches

Just 10 minutes a day can help relieve and prevent stiff and achy neck and shoulders. 

2) Self Massage

Frequent self-message can work wonders for tension caused by inflammation and poor posture.  Focus on rubbing your shoulders, neck, and upper back-or enlist a loved one to help!

3) Heating Pad

Applying heat to tense muscles can help soften and soothe while promoting blood flow.  Use a heating pad for 10-20 minutes. (Avoid longer use, as it can lead to burns and/or increased inflammation.)  

4) Hot vs. Cold Showers 

• Hot Showers: Increase blood flow, providing relief for stiff joints.
• Cold Showers: Decrease inflammation, temporarily numb discomfort, and slow pain signals to the brain.
  Pro tip: Consult your doctor if you have pre-existing health conditions like heart issues before trying cold showers.

Take Action Today

Whether you're looking for relief or simply want to prevent tension, these five strategies can help. Try a couple of these tips today and find what works best for you.

Bookmark this post so you can return to it whenever you need a little extra self-care.