Two stretches you should try if you have neck and shoulder pain

Stretches for Neck and Shoulder Pain

Helping your kids get ready for school in the morning. Typing an email at work. Checking the traffic at a stop sign. These are just some of the normal daily activities that can be tougher when you have neck and shoulder pain. 

It’s an unfortunate fact that many people will end up dealing with these types of pain at some point. Medical research reports that up to 70% of people will have neck pain in their lifetime. Studies also reveal that up to 66.7% of people will develop shoulder pain at some time in their life. Physical therapists can help you find effective treatment for neck pain and shoulder pain, and the treatment plans created by these specialists will often include stretching exercises like:  

  1. The levator scapulae stretch

One stretch that physical therapists may prescribe to treat neck and shoulder pain is the levator scapulae stretch. The levator scapulae is a muscle that runs from the neck to the shoulder blade, and its primary job is to lift the shoulder blade. It also plays a role in bending the neck to the side and rotating it right or left. Stretching this muscle can help realign the neck and shoulders, which can help decrease pain. 

How to do the levator scapulae stretch

  • Find an open door and stand near the opening with good posture. 
  • Place your right forearm on the wall or door frame with your hand pointed up toward the ceiling. 
  • Lean forward slightly.
  • Move your head down and to the left until you feel a stretch in your neck and shoulder. It should look like you’re trying to put your chin in your armpit. 
  • Hold the stretch for 10 seconds. 
  • Return to the starting position; then switch arms and repeat these steps to stretch the other side of your neck and other shoulder. 
  • Continue to repeat the steps until you’ve stretched both sides three times. 
  1. The butterfly stretch 

Another stretch your physical therapy plan for neck and shoulder pain may include is the butterfly stretch. This stretch is designed to target the trapezius muscle, which is a large, triangular muscle that attaches to the neck, shoulder and middle back. You have one of these muscles on each side of your spine, and they help move the neck and support the shoulders and arms. 

How to do the butterfly stretch

  • Begin by standing up with good posture. 
  • Place each palm on the opposite shoulder so that your elbows form a butterfly shape. 
  • Slowly bring your elbows together until you feel a stretch in your shoulders and upper back. 
  • Hold the stretch for 10 to 15 seconds. 
  • Slowly let your elbows move away from each other. 
  • Rest for a few seconds, and then repeat the stretch until you’ve completed two to three repetitions. 

Need more than stretches for neck and shoulder pain? Excel PT can help!

Stretches are one option for treating neck and shoulder pain, but our Excel Sports & Physical Therapy team can help you find many other treatment options as well. We’ll start by evaluating your neck and shoulders to pinpoint the root cause(s) of your pain. Next, our physical therapists will build you a personalized therapy plan designed to reduce your pain, and this plan can include stretches and therapy methods like: 

Contact our team today for more information about our physical therapy services for neck and shoulder pain or to schedule an initial appointment.