Neck & Shoulder Pain

Easy Upper Trap Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the upper trap (or upper trapezius) can help relieve neck and shoulder pain. When we sit for long periods hunched over a computer, we can overwork this muscle, and it can become fatigued and tight.

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Shoulder Pain Stretches & Exercises, Real-Time Routine

Shoulder Internal Rotation with a Weight for Shoulder Mobility

Shoulder internal rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder Internal Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on the ground. Bend your elbow about 90 degrees and keep it close to your body.

  2. Using a weight, bring your hand up from the floor to your stomach, and slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Shoulder External Rotation with a Weight for Shoulder Mobility

Shoulder external rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder External Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on top. Bend your elbow to about 90 degrees and keep it close to your body. Using a weight, start with your arm at your stomach.

  2. Then slowly rotate your arm up about parallel to the ground and then slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

‪5 Best Neck Pain Relief Treatments‬

Sponsored Content: This video contains paid product placement. Thank you to Zyllion for sponsoring this video and providing Doctor Jo with a free ZMA-13 Shiatsu Massage Pillow to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Zyllion Shiatsu Massage Pillow featured in this video!

Neck pain can be caused by many different things, but if you're looking for general neck pain relief, here are 5 of my favorite treatments.

The first way to help relieve neck pain is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in.

The next exercises are isometric exercises that will help strengthen the muscles. Basically this is when you activate the muscle, but you are not moving it. You can do this by gently pressing into your hand in each direction.

Another great way to help relieve neck pain is by using a massager or vibration as well as heat to help relax and reset the neck muscles. The folks at Zyllion sent me their ZMA-13 Shiatsu Massager to use. This massager is not only easily portable, but it also offers a heat feature that also helps to ease tight muscles in your neck. It's great to use on any part of your body for a deep down tissue massage.

Now for an upper trapezius stretch, place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles.

Finally is a shoulder or scapular squeeze. This does a great job of strengthening the trap muscles as well as the rhomboid muscles, and they help open up the chest. This will all help relieve neck pain.

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Neck Pain Stretches & Exercises

Real-Time Neck Pain Stretches & Exercises

Biceps Load Test for Shoulder Labral Tear

The biceps load test is used to find out the integrity of the superior labrum of the shoulder to see if there is a labral (or SLAP) tear.

With the biceps load test, a positive test doesn’t always mean there is a tear, and a negative doesn’t necessarily mean there isn’t one.

To perform the biceps load test, have your patient lie down in supine. Abduct the shoulder to 90 degrees, and externally rotate it into the “stop sign” position. Have their palm up and thumb towards their head. Ask the patient to flex pulling towards their head, against your resistance at the wrist. A positive test is when pain is increased or there is apprehension. It could mean there is a SLAP tear.

Related Video:

SLAP Tear Stretches & Exercises

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