Building muscles that support your neck, shoulders, and back is the most effective way to prevent and treat pain in those areas. The stronger the muscles, the better they can support your posture to prevent pain. Here are some exercises that build muscles around your neck, shoulder, and upper back to prevent pain.
I’ve also included two yoga stretches that work almost just as well as weighted exercises at reducing pain. However, they do not build the supporting muscles for long-term postural support.
Each exercise will have an effectiveness rating assigned to it, rating how effective it is in treating and preventing neck, shoulder, and upper back pain.
1. Pull ups
Good for: neck, shoulders, upper back
Do a real pull up. None of that kipping pull up sh*t. But if you can’t do a pullup, try #2…
via dailyburn
2. Standing Barbell Shoulder Press
Good for: shoulders, neck, upper back
3. Bentover Dumbbell Reverse Flys
Good for: upper back
Source: http://makeagif.com/VwNvY6
4. Dumbbell Shoulder Shrugs
Good for: Shoulder and neck pain
via: https://wefitu.files.wordpress.com/
5. Lateral Raises
Good for: Shoulders
6. Bent Over Dumbbell Rows
Good for: Upper back
via: http://makeagif.com/Q58upn
7) Lat Pull Down
Good for: upper back
via:teemajor.com
8) Lying Face Up Plate Neck Resistance
Good for: Neck
Yes those are weight plates on his forehead. Try really light plates and work your way up. Don’t hurt yourself.
9) Cat-Cow Pose
Good for: Neck and Upper back
Do this for 1 minute and go slowly into each pose.
8. Locust Pose
Good for: neck, shoulders, upper back
Do this pose for 5 times. Hold this pose for 30 seconds each time.
Share This With Someone That Has Neck/Shoulder/Upper Back Pain
Netflix enthusiast, horrible speller, jiujitsu hobbyist, weekend drinker, and occasional poker player. Favorite quote is “[o]ut of suffering have emerged the strongest souls; the most massive characters are seared with scars.”
