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Simple And Quick Neck And Shoulder Pain Exercises(Physical Therapy)

Neck and shoulder pain exercises physical therapy

Simple And Quick Neck And Shoulder Pain Exercises(Physical Therapy): So you are feeling strange and sharp pain on neck and shoulder on left or maybe right side and looking for how you can get rid of severe neck pain through stretches and basic physical therapy at home.


You are at the right place to get the complete information on how to get rid of neck and shoulder pain at home. Today in this article I will tell you what targets the pain in the neck and shoulder to shoot up, how you can reduce it through exercises and stretches.


In last, I will give you some exclusive tips which you can do from now onwards to heal and boost the recovery process fast. So that you can command immediate action to the neck and shoulder pain in the early stage possible!


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Let’s Get Started!


Neck And Shoulder Pain On Right Side(My Story)


I will try my best to provide you with the complete information.

So, I remember when my brother had started going to the gym with full passion and dedication.

After 4 months of doing regular exercise in the gym.

He started feeling pain in the neck muscles and on the shoulders.

That time I cannot relate how much his neck is paining or is the pain really intense?


Then, later when I joined the gym.

I had this same problem in my 1st month because of training wrong.

I feel it on my shoulder and in the neck.

Especially when doing shoulder presses with rod and with lat pull down.



I talked about this with my trainer that I am feeling a bit sharp pain in my shoulders from few weeks.

He suggested that it is nothing but a simple muscle pull.

It happens to all of us during workouts.

And adviced me to rest at home.


Then guess what, I went to my home and grabbed my cell phone.

And started researching about stuff online.

I wanted some neck and shoulder pain exercises and stretches.

I was resting in my home and watching videos and articles that how can I get rid of my pain.

Through basic rehab exercises and stretches!


And oh man…

I was really scared and a little shocked to hear stories from these guys online.

And realized that I really messed up my shoulder and neck!


I took a month break from my gym.

After leaving the gym for a month I felt that my neck is recovered fully.

I had done nothing in that one month but resting all day.

I realized that my neck and shoulders are completely ok now!


So, I decided to join the gym again for training.

I started doing regular exercises and within 1 week of training.

I felt the same pain which I used to experience earlier.

Again talked with my trainer about this topic.


And this time he suggested me that, the pain will continue to pop-up again-n-again, you better try doing warm-up neck and shoulder pain exercises and stretches at home. 

He said that only by doing warm-up and stretches, you can recover fast!


I somehow managed my scared soul.

And started following neck and shoulder pain exercises and stretches.

Given by him just to warm-up my neck and shoulders.


I tried doing that for four weeks.

And I started feeling better and this time I actually felt that.

By doing those exercises, now my joints are in better condition.

And had made progress so far.


I recovered my shoulder and neck back after 6 weeks of doing proper warm-up daily.

Sometimes it felt so bad that why this neck and shoulder pain on the right side is irritating me a lot.


Neck And Shoulder Pain Exercises And Stretches 



First of all, understand the pain.

The main problem is in the neck.

From where the pain is being transferred to the shoulder and arms.

So cure the neck and it will solve the problem there first!

Neck and shoulder pain exercises and stretches are effective if done correctly.


Neck and shoulder pain exercises physical therapy


1. The most important stretch for neck and shoulder pain is:


  • Pick up a small ball, a tennis ball and then stand near a wall.


  • Put that ball in that area from where the pain is being generated.


  • And let your neck move around so that the ball can move and release the pressure from the neck.


2. Another really effective neck pain stretch is:


  • Look to the left and while holding that position, look down and stretch the right side muscles on the back of the neck and give them a deep stretch in a controlled way.


  • Similarly with the other side by looking at right and then while holding that position look down which will give you deep stretch in the muscles on the left of the back of the neck.


3. Ice therapy is also good.


Put an ice on the neck and let it melt there for 5-7 minutes.

So that it can suck the pain out!

Do this in the last after completing the above.

It will provide relief with all the inflammation on that area.

It will boost the recovery at a faster pace.

2-3 times a day would be great!


4. Massage sometimes your neck with soft hands with oil.


Oil will also help in sucking the pain out.

Massage casually a few times a week.

Any day any time doesn’t matter.

Make sure to do all these things for a certain period.

Then and only then your neck and shoulder pain on the right side will be going to decrease!


Note: Don’t do these tasks in a row…


For example, 

You don’t need to apply ice after massaging the neck.

It won’t make any sense at all.

You have to use all these neck and shoulder pain exercises and stretches in a strategic way!


Also Read:


More Solutions To Neck Pain

How To Prevent Pain In Joints (All Covered)

Weight Training Exercises To Avoid During Neck Pain.


Understand that if you are feeling pain in the neck.

There can be 2 big possibilities:


Possibility 1- Minor Pain


If you do not go to the gym and do not lift heavy weights.


You stay at home with little to no movements which mean that you are not physically active that much.

And you are feeling this sharp pain in the neck and shoulder.

It means that your body is just telling you to add some warm-up exercises.

Add neck and shoulder pain exercises and stretches.

Or basic joint mobility movements.

And the pain will go away.

Because not moving the joint can actually make it stiff and hard, causing the pain.

Adding warm-ups and neck stretches will do the work for you!


Our body is just like a machine.

if you do not use it, it will start to show rust in it.

This is just a minor pain which has nothing to do with the shoulder.

In most cases,

This suggests that you have 2 different issues which are not interconnected with each other. Whereas,


Possibility 2- Major Pain


If you do go to the gym.


And you know that I was lifting pretty heavy recently.

Maybe with an improper form of exercise or something.


Then, these 2 pains in the neck and the shoulder can be interconnected with each other.

It can be because.

Most of the times gym lifters face this type of problem to the extent of pushing their limits too far…




Impingement of a tiny nerve creates pain in neck and shoulder radiating down the arm.

The pain can go anywhere from neck to shoulder pain on the left side or right shoulder and arm pain.


For example


Due to the impingement in the neck.

You may feel pain in the shoulders either left or right.

Then, you must be thinking like.

I am a gym person and in almost every other exercises the involvement of shoulders are common.

I must continue to exercise because of NO PAIN, NO GAIN.



Eliminate the pain in the shoulders by doing various shoulder warmups.

First, you have to see this.

From where the pain is being generated.

Is it generating from the NECK or from the Shoulders?


I would suggest that take a one month break from the gym as I did.

And do those neck and shoulder pain exercises and stretches and physical therapies.


Start doing the warmup for the neck in the mornings and in the evening.

And for the shoulders with minimum 2-3 ice therapies in a day.

And warmups must be added to the regular routine.

It will keep you on the safer edge!


But if you still feel the pain after a month or after.

I must recommend attending a personal meeting with your physical therapist, not the doctor.


Precautions For Neck And Shoulder Stretches


First of all, whenever you feel pain in the neck, never ever make jerk.


For example,

When you move your head to the left and it triggers a pinch of pain.

Then move your head slowly in motion and it’s ok if you feel a bit pain.

But never ever jerk or do it at a fast pace.

Thinking, if I do it in fast pace it will eliminate any resistance in between which is causing the pain.

Adding these neck and shoulder pain exercises and stretches will do the work.

And make things better.



In most cases,


If there is a pain in the neck and you had not taken any actions to cure it.

It will transfer either to the left side shoulder or to the right.


It really depends on which side the nerve is being pinched in the neck.

If it is being pinched from the left side of the neck,

It will create pain in the left shoulder or vice versa.

But don’t be scared,

These things will cure really fast.



Avoid using a pillow under the head


Because it will create pressure on the neck muscles.

In return, it will increase the pain and the condition will go from normal to worse.

So avoid using it.

If you really want to keep a pillow under.

You can take a small and soft one if that’s what makes you sleep better.

But I still suggest you to avoid using it!



Let’s go to the doctor


In this situation, most people think that “let’s go to the doctor”,

The doctor will give the medicine and the pain will be ok.


Let me tell you a logical truth.

The pain you are experiencing is nerve pain(if the pain is in the neck and you are also feeling it in the shoulder and arms)

Or doesn’t matter if you have pain in the joints!


The doctor will give you medicine and painkillers.

Which means that it will give you temporary relief for two to three days.

And after the effect of the medicine in the body is finished.

The pain will return back and it’s like before, the same condition!



The doctor can only do two things:


  • Firstly, he will give you the necessary medicines and painkillers which will kill the pain for 2-3 days. But the pain will come back because the painkillers are the temporary solution to the neck pain.


  • Lastly, he will do the surgery.


Instead of going to the doctor,


Go to a physical therapist, a professional therapist!

Who can actually guide you or can help you by providing physical therapy.

The above-mentioned neck and shoulder pain exercises and stretches are physical therapy.

Physical therapy is most effective in these cases.


Note: This is not medical advice. This is my experience and knowledge which I gathered, how I dealt with my injury and how I recovered by following my trainer’s advice.

It made me somewhere around 40 days to recover. Before following any of the above advice, consult your doctor or physical therapist.




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I recommend that rest at home and take 2-3 days off form the gym.

If the pain is still there, then take a month off…

And do the necessary neck and shoulder pain exercises and stretches,

If the pain is still there,

Then it is best to see a physical therapist for professional help!


That’s it guys, do comment down below if these tips helped you to get rid of neck pain fast.

And I will be more than happy to read those comments.


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Avneet Singh is the author and founder of the website AsFitnessTips.com. He is not a fitness guru or expert, rather he shares his knowledge and experience which he gained during his journey on road to fitness on a single place called "AsFitness".

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