9 physical therapy exercises that can improve neck pain

Neck pain is a common complaint that can affect people of all ages and backgrounds. It can be caused by poor posture, muscle strain, injuries or underlying medical conditions. Occasionally, neck pain can extend into the shoulders. Neck and shoulder pain can have a significant impact on your daily activities, work performance and overall quality of life. Physical therapy can play an important role in addressing the underlying causes of neck and shoulder pain to provide relief. Through treatments like targeted therapeutic exercises and manual therapy techniques, PT can help alleviate pain as well as reduce muscle tension and restore mobility. With neck and shoulder pain being a common issue, it can be beneficial to be proactive with exercises before the pain tries to ruin your plans. 

Physical therapy exercises for neck pain

Common exercises and stretches to relieve pain in the neck area include:

• Neck rotation stretch — Sit or stand straight up and slowly turn your head to one side. You want to try to get your chin as close to over your shoulder as you can. Hold the stretch for 15 to 30 seconds. Slowly return to facing forward and repeat the stretch on the opposite side. Repeat this stretch as directed by your physical therapist.
• Neck flexion and extension — Sit or stand up straight with your shoulders relaxed. Slowly tilt your head forward and bring your chin toward your chest. Hold this stretch for 15 to 30 seconds. Then, slowly tilt your head back and look up toward the ceiling. Hold this stretch for 15 to 30 seconds. Repeat as directed by your physical therapist.
• Side neck stretch — Sit or stand with your back straight. Reach one arm down toward the ground and place your opposite hand on the top of your head. Gently tilt your head to the side and bring your ear toward your shoulder. Hold this stretch for 15 to 30 seconds. Return to the starting position and then switch sides. Do this stretch as directed by your physical therapist. 
• Chin tucks — Sit or stand with your shoulders relaxed. Keep your back straight and gently tuck your chin toward your chest. Hold this stretch for 15 to 30 seconds. Slowly relax and repeat the stretch as directed by your physical therapist.

Physical therapy exercises for neck and shoulder pain

Neck and shoulder pain can go hand in hand. Physical therapy can be effective in helping manage your pain. Some exercises and stretches specifically targeted for shoulder pain can include:

• Shoulder blade squeezes — Sit or stand with your arms down by your sides. Squeeze your shoulder blades together like you are trying to hold a pencil between them. Hold this position for five to 10 seconds and slowly relax. Repeat this exercise as directed by your physical therapist. This exercise can help improve your shoulder blade stability and posture. 
• Shoulder stretch — Sit or stand in a comfortable position. Reach one arm across your body and use your other hand to gently press on your elbow. This pressure will help stretch the shoulder. Hold this position for 15 to 30 seconds; then slowly release. Switch arms and repeat this exercise as directed per side. 
• Upper trapezius stretch — Sit or stand with your back straight. Reach one arm behind your back. If you need extra support or stability, hold on to a chair or other surface. Tilt your head diagonally toward the opposite armpit. You should feel a light stretch along the upper trapezius muscle. Hold this position for 15 to 30 seconds. Come back to your starting position and switch sides. Repeat this exercise as directed.
• Doorway stretch for pectoral muscles — Stand in a doorway with your elbows bent at 90 degrees and your forearms pressed against the door frame. Lean forward slightly until you feel a light stretch in your chest and shoulders. Hold this position for 15 to 30 seconds; then come back up. Repeat this stretch as many times as your physical therapist directs.
• Shoulder rolls — Sit or stand with your arms down by your sides. Roll your shoulders in a forward circular motion and then backward. Do 10 to 15 rolls in each direction. This exercise can help improve your shoulder mobility and release tension in the muscles. 

It’s essential to do these exercises and stretches gently. If you feel any pain or an increase in pain or discomfort while doing them, stop and talk with your physical therapist. They can give you personalized guidance and recommend changes to your routine or additional or alternative treatments.

Additional treatments for neck and shoulder pain

Treating neck and shoulder pain can involve additional measures than stretches and exercises. Treatment can involve a combination of self-care treatments, physical therapy and medications. In severe cases, injections or surgery may be needed. Common treatments for neck and shoulder pain include:

• Rest — Taking the time to rest and allow your body to heal is essential. Avoid doing activities that make your pain worse.
• Cold or heat therapy — Alternating between cold and heat therapy can help reduce inflammation and alleviate pain. A heating pad can help relax tense muscles while a cold pack can help numb pain and reduce inflammation.
• Posture correction — Sometimes it can be as easy of a fix as using correct posture to help ease neck and shoulder pain. Good posture while you sit, stand or work can help keep strain from your neck and shoulders.
• Physical therapy — In addition to the exercises detailed above, physical therapy can include different techniques and modalities that are intended to help alleviate pain, improve mobility and strengthen muscles. 
• Medications — Over-the-counter pain relievers can help reduce pain and inflammation. Prescription medications like muscle relaxers or stronger pain relievers may be recommended for severe or persistent pain.

It’s essential to talk to your health care provider to determine the underlying cause of your neck and shoulder pain. This can help them determine your best course of treatment based on your specific condition, symptoms and medical history. 

Physical therapy treatments for neck and shoulder pain

Physical therapy can play a crucial role in the management and treatment of your neck and shoulder pain. A physical therapist can help determine the underlying causes of your pain and then develop a personalized treatment plan to address your specific needs. Some physical therapy treatments that can be beneficial for neck and shoulder pain include:

• Manual therapy — Manual therapy is a variety of hands-on techniques used by physical therapists. Soft tissue mobilization involves the gentle manipulation of the soft tissue. Your physical therapist will use their hands to stroke and knead the soft tissue. This can help reduce tension, improve circulation and promote healing. Joint mobilization involves your physical therapist using gentle movements to help improve your joint mobility. Your physical therapist will guide your shoulder and neck joints through their full range of motion. This can help reduce stiffness and alleviate joint pain. 
• Instrument-assisted soft tissue mobilization (IASTM) — IASTM is a manual therapy technique that includes your physical therapist using specially designed tools of stainless steel or plastic. Your physical therapist will use these instruments to apply controlled pressure and manipulation to the soft tissue to find areas of muscle tightness, trigger points, adhesions and restricted mobility. Once detected, your physical therapist can help break up adhesions. IASTM can also help boost circulation to bring oxygen and nutrient-rich blood to the area to help with tissue healing. It can also help improve flexibility and reduce pain and inflammation. 
• Therapeutic exercise — Strengthening exercises can improve pain by increasing nutrient-rich blood to the area to help facilitate healing and build functional tolerance for physical activities. Stretching may also be utilized to improve the tightness of a muscle. 

Armor Physical Therapy can help you overcome your struggle with neck and shoulder pain

At Armor Physical Therapy, we offer a comprehensive approach to addressing neck and shoulder pain. Our licensed physical therapists have the experience of helping patients alleviate pain, improve mobility and improve their overall function for many issues, including neck and shoulder troubles. We are committed to providing you with compassionate and personalized care by using evidence-based techniques to help you find pain relief and have a higher quality of life. 

Call us or request an appointment today for your neck and shoulder concerns.