The prevalence of neck pain is increasing worldwide. This is partly due to our lifestyles. Sitting and looking down at your mobile device and computer screens leads to poor posture and upper-body muscle imbalances.  Most people with chronic neck pain have considerable weakness in their shoulders.  This leads to unnecessary stress on your neck muscles, joints, nerves, and discs. If you suffer from neck pain, you should be doing exercises to strengthen your shoulders.

Neck & Shoulder Strengthening Exercises Proven to Help Neck Pain

A 2022 study published in the Medicine Journal looked at 41 people with neck pain lasting at least 3 months.  Half the research participants performed neck and shoulder strengthening exercises while attending physical therapy for 4 weeks.  The other half received a massage to their neck and shoulders.

Compared to those receiving massage, participants who did the shoulder strengthening exercises showed significantly greater improvements in pain, disability, and quality of life.  Just by doing 4 weeks of neck and shoulder strengthening exercises, pain levels were more than cut in half.

The remainder of this article describes details of the shoulder-strengthening exercise program used in this study.

5 of the Best Shoulder Strengthening Exercises for Your Neck Pain

Your trapezius is a huge muscle spanning from the bottom of your shoulder blade to your skull.  This key muscle plays an important role in moving your head and arms during many everyday tasks.  This includes computer work, cleaning, eating, and performing any type of work with your arms, especially overhead.

The trapezius is divided into 3 parts.  Weakness of your middle and lower trapezius and tightness of your upper trapezius lead to muscle imbalances.  This contributes to neck pain and headaches.  Massaging and stretching your tight upper trapezius will provide some short-term pain relief.  But you must strengthen your middle and lower trapezius for any chance of long-term relief.

The exercises that follow, help restore muscle imbalance associated with chronic neck pain.  Perform these exercises at least 3 times per week.  You can do them at your local gym or in your home with a few bands and light dumbbells.

Band Retraction

Grasp the ends of a short resistance band in both hands.  Bend both your elbows.  Hold your hands in front of your body and elbows to your side.  Relax your upper trapezius muscle on the top of your shoulders.  Stand as tall as possible but keep your muscles relaxed.

Pull the band apart.  Simultaneously pull your shoulder blades back and slightly down. Hold this for 2 seconds before returning to the start position. Don’t shrug your shoulders up towards your ears. Also, avoid protruding your head forward.  Do 2 to 3 sets of 12 to 15 repetitions.

Band Pull Down

Anchor the middle of a resistance band overhead.  A solid piece of furniture works.  Or tie a knot in the middle of a long band.  Then close the knot high up in a door jam.

You may sit or stand.  Grasp the ends of the resistance band in both hands.  The exercise can be done with your palms facing away or towards your body.  It’s your choice.

From an overhead position, pull the bands down towards the top of your chest. Simultaneously pull your shoulder blades back and slightly down. Hold this for 2 seconds before returning to the start position.  Again, Don’t shrug your shoulders up towards your ears. Also, avoid protruding your head forward.  Do 2 to 3 sets of 12 to 15 repetitions.

Band Fly

This exercise strengthens another important muscle, your serratus anterior.  This muscle helps your middle and lower trapezius to stabilize and move your shoulder blade.  When your serratus is weak or not working properly, your upper trap will take over (not a good thing!).

Stand with a resistance band anchored behind you at chest level.  You may stand with your feet side to side or with one in front of the other.  Begin with your arms out the side at the level of your shoulders.  Your elbows will remain straight throughout the exercise.

Pull your hands together out in front of your chest. Hold this for 2 seconds before returning to the start position.  Don’t shrug your shoulders. And avoid protruding your head forward.  Do 2 to 3 sets of 12 to 15 repetitions.

Dumbbell Row

Stand near a bench, chair, or couch.  Rest one knee and hand on the bench.  Grasp a dumbbell in your other hand.  If you have never done the exercise before, 5 pounds is a good place to start.

Begin with your arm straight and the dumbbell close to the floor.  Pull the weight up towards the side of your chest. Simultaneously pull your shoulder blades back and slightly down. Hold this for 2 seconds before returning to the start position.

Maintain a straight back throughout the exercise.  Also, keep your upper trapezius and neck muscles as relaxed as possible. Do 2 to 3 sets of 10 to 15 repetitions.

Dumbbell Lateral Raise

With this exercise, your upper trapezius is going to be more active.  You need your upper trap to raise your arms.  The key is to not allow it to take over by doing the exercise with impeccable form.

Stand upright in a tall but relaxed posture.  Start with light dumbbells, usually 1 or 2 pounds. With your palms down and elbows straight, raise the weights out to your sides.  Stop right around shoulder height. Hold this for 2 seconds before returning to the start position.

You are doing the exercise properly if you can raise the weights without your shoulders shrugging and without your head protruding forward. If you notice either of these compensations, drop the weight down. Aim for 2 to 3 sets of 10 to 15 repetitions.

See Your Physical Therapist for More Help with Neck Pain

Dealing with chronic neck pain is no easy task.  It usually takes combining treatment approaches to effectively manage neck pain.  Stretching exercises, massage, and manual therapy can all be effective.  But to truly get long-term relief, you need to get going with a regular strength training program targeting your neck and shoulder muscles.

The exercises included in this article are a great starting point.  To see results, stick with the exercise program for at least 6 weeks.  If you need more help, contact your physical therapist.  Some people do better when their therapist holds them accountable and can guide them through the process.