Shoulder & Neck Exercises

Sleeper Stretch
  1. Lie on your side. Bring your arm perpendicular to your body.

  2. Use your other arm to gently push your wrist to the ground until you feel a stretch.

  3. Hold for 90 seconds.

* To increase stretch, do  3-4 cyclyes of 10 seconds contract (push up against opposite hand) and 15 seconds relax (deepen the stretch). 

Internal Rotation Stretch
  1. Lie on the ground. Bridge up and place one arm behind your back so your fingers point up and palm faces down.

  2. Slowly lower back to the ground. Keep both shoulders on the ground (can use opposite hand to gently push shoulder down).

  3. Hold for 1 minute. 

Upper Back Mobility-Lacrosse Ball
  1. Against wall or lying on floor, place lacrosse ball (or similar ball) on upper back/shoulder.

  2. Roll ball around shoulder blade and spine. Hold in areas of tension.

  3. You can also move your arm around to facilitate mobility (see video).

  4. Perform for 1-2 minutes per side. 

Side Lying Thoracic Rotation
  1. Lie on your side. Bend your top hip to 90 degrees and place your knee on a foam roller or object of similar height. 

  2. Extend your arms in front of your shoulders; palms together.

  3. Keep your hips stacked while you rotate your upper body open so the back of your top hand touches the ground behind you. Let your gaze follow your hand.

  4. Ensure your knee stays in contact with the foam roller. 

  5. Repeat 20 times per side. 

Wall W to Ys
  1. Stand against a wall. Push your low back into the wall (walk your feet out as much as you need to keep a connection between your low back and the wall)

  2. Create a W-shape with your arms. Your shoulder blades, elbows, wrists, and hands should all be touching the wall.

  3. Slowly extend your arms into a Y-shape keeping all the same body parts against the wall.

  4. Squeeze your shoulder blades down and back the entire time!

  5. Return to the starting position. Repeat 20 times.

Plank Shoulder Blade Squeezes
  1. Move into a plank position on your hands. Arch through your upper back. Align your hips with your shoulders. Rotate your elbows forwards as much as possible.

  2. Allow your upper back to drop, squeezing your shoulder blades together.

  3. Then push your upper back up, pulling your shoulder blades apart.

  4. Keep your shoulders away from your ears and elbows rotated forward the entire time.

  5. Repeat 25 times.