Pull ups

Good for: neck, shoulders, upper back

Pull-Up

Do a real pull up. None of that kipping pull up sh*t. But if you can't do a pullup, try #2...

Standing Barbell Shoulder Press

Good for: shoulders, neck, upper back

standing barbell shoulder press

Bentover Dumbbell Reverse Flys

Good for: upper back

bent over reverse flys dumbbell

Dumbbell Shoulder Shrugs

Good for: Shoulder and neck pain

dumbbell-shrug

Lateral Raises

Good for: Shoulders

db_standing_lateral_raises

Bent Over Dumbbell Rows

Good for: Upper back

dumbbell rows

Lat Pull Down

Good for: upper back
lat pulldown

Lying Face Up Plate Neck Resistance

Good for: Neck

neck-exercises-lying-face-up-plate-neck-resistance

via: https://www.shapefit.com/

Cat-Cow Pose

Good for: Neck and Upper back
yoga-cat-cow
Do this for 1 minute and go slowly into each pose.

1Locust Pose


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