These pages set out staged exercise plans for common neck, shoulder and upper back problems. Each one explains what the exercises aim to change, how much to do and when to move to the next stage. They are a starting point. They do not replace an assessment by a physical therapist or doctor, and if your pain is not easing after a few weeks of steady work, get it checked.
One rule runs through all of them:
Mild discomfort up to about 3 out of 10 that settles by the next morning is usually acceptable. Sharp pain, or pain that is worse the next day, means ease back.
Not sure what is causing your pain? Start with the list of conditions and come back here once you know which area you are working on.
Shoulder
- Shoulder impingement exercises: for pain on the outside of the shoulder that catches as you lift the arm.
- Rotator cuff strengthening exercises: for rotator cuff tendon pain, or a tear being managed without surgery, once pain allows steady work.
- Labral tear rehab exercises: for a labral or SLAP tear managed without surgery, to build control so the shoulder catches less.
- Frozen shoulder exercises by stage: for a stiff shoulder, with gentler work while it is painful and more stretch as it eases.
- Shoulder stretches for shoulder pain: for a shoulder that feels stiff rather than sharply painful, built up in stages.
Shoulder blade and upper back
- Shoulder blade exercises: for a shoulder blade that moves unevenly, or an ache between the shoulder blades from desk work.
- Upper back stretches and mobility exercises: for a stiff, achy upper back from long hours sitting or driving.
Neck
- Neck exercises for neck pain: for everyday neck pain and stiffness that stays in the neck and upper shoulders.
Before you start
These pages are education, not an assessment or a treatment plan; the medical disclaimer explains what that means. Get assessed before you start if any of these apply:
- A recent injury or surgery: follow your surgeon’s or doctor’s protocol, and use their timings rather than these pages.
- Numbness, tingling or weakness in the arm or hand, or pain that runs down the arm.
- Night pain that wakes you every night, or pain that does not change with any position.
- Any emergency sign, such as chest pain, breathlessness, loss of bladder or bowel control, or unsteady walking: call your local emergency number.
Start at the stage that matches how your shoulder or neck feels today, and let the next morning tell you whether the amount was right.