February 21

7 Exercises to Do Everyday for Neck and Shoulders

7 exercises to do everyday for neck and shoulders is for people who refuse to accept limitations and want to learn to organize their shoulders and maximize the use of arms, elbows and wrists. All without going to the gym. these 7 exercises will help you feel good and enjoy life to the fullest. Read more, be more! Article 8: Neck and Shoulders

We started from the bottom, and were already at the top! Ready to do this?

What, Why, How & When

What neck and shoulder health means:

Neck and Shoulder Health means ensuring that your head (one of the heaviest parts of your body) has a solid base of support.

Expert Insights

Putting a little effort into ensuring neck and shoulder health is a smart decision because:

  • You’ll have easeful posture when working at the computer,
  • You won’t be waking up with cricks in your neck.
  • It is easy to keep your eyes on the horizon without pain at the base of your skull.

Why neck and shoulder health is important:

Neck and shoulder health is important because this is the part of the body that holds the core of your nervous system and organizes the use of your upper extremities.

Expert Insights

  • The Head Neck and Shoulders house your fine motor capabilities.
  • The Neck and Shoulders are also the foundation of your wingspan and reach capacity.

Keeping the nervous system safe means assuring your ability to experience the world around you, via the miraculous mechanism that is your body.   

That makes a healthy and shoulders a top priority!

How Neck and Shoulder health relate to parts of the body above & below.

The Neck and Shoulders are the main support for your skull.

The shoulder girdle connects to the opposite hips in both the front and back which creates what is called the anterior and posterior oblique myofascial slings. These muscular connections are essential to spine stability.

Expert Insights

The alignment and health in the neck and shoulders allow;

  • Your gaze to wherever it needs to take the world around you.
  • Your arms to reach far and wide.
  • Your arms and legs to work together in sync delivering maximum power and efficiency.

When you know you have improved neck and shoulder health.

Expert Insights

You know you have improved Neck and Shoulder health when;

  • It’s easy to work at your computer.
  • You find yourself sitting without propping the weight of your head on your hand.
  • You don’t have to think twice about reaching things on high shelves.
  • You notice more power in your tennis or golf swings.
  • You notice that you haven’t been thinking about your neck and shoulders!

The 7 Exercises to Do Everyday for Neck and Shoulders

Bridging with arm arcs

  • Start lying on your back. Inhale as you rock your pelvis towards your tailbone.
  • Exhale and rock your pelvis towards your belly button.
  • Roll up into a bridge as you bring your arms over your shoulders. and inhale at the top.
  • Exhale, roll down your spine as you reach your arms towards the ground behind you.
  • Inhale at the bottom.
  • Exhale, roll through your spine to lift into the bridge as you bring your arms up towards the ceiling.
  • Inhale at the top.
  • Exhale and roll down your spine as you reach your fingers towards the ground behind you
  • Repeat several times.

Watch Bridging With Arm Arcs

Foam Roller snow angels and elbow circles

  • Begin lying on a  foam roller.  
  • Hover your hands just above the ground, keep your thumbs pointing towards your hips.
  • Start arcing your arms out to the side as you roll your thumbs towards the ceiling. When your thumbs meet your shoulders, open your thumbs towards the wall behind you as you take your arms over your head.
  • Bring your arms back to the side, keeping your palms facing the ceiling.
  •  Once your hands pass your shoulders, take your thumbs towards the ceiling and then slowly point them towards your hips.
  • Open your arms out to the side. Gradually allow your thumbs to point towards the ceiling.
  • As your hands pass your shoulders, turn your thumbs to the wall behind you and take your arms above your head toward the wall behind you.
  •  Bring your arms back down to the side with your palms facing the ceiling.
  • Once your hands pass your shoulders, turn your thumbs towards the ceiling. Then turn your thumbs to point toward your hips.
  • Repeat several times.
  • Take your fingertips to your shoulders. Bring your elbows forward up toward your head.
  • Open your arms out to the side and bring your elbows down by your side.
  • Repeat several times in this direction.
  • Then reverse directions. Open your elbows out to the side.
  • Bring your elbows towards your ears,
  • Then towards the ceiling and down towards your hips.
  • Again, open your elbows out to the side.
  • Bring your elbows towards your ears, up towards the ceiling, then down towards your hips.,
  • Repeat several times.

watch Foam Roller Snow Angels And Elbow Circles

Scalene stretch

  • From sitting, start by facing your palm toward your chest.
  • Then take the palm side knuckles of your hand and place them on your collar bone.
  • Take your other hand, place it on your ha first hand and pull down on the skin reaching your fingers away.
  • Then lift your chin and look away from your fingers.
  • Repeat on the other side.

watch Scalene stretch


  • Start by finding your Z Sit. Taking one leg behind you.
  • Take your arms out to the side.
  • Reach your hand away from your feet as you bend your spine to the side,
  • Then reverse directions.
  • Repeat several times.
  • Add a twist of the spine. Bend to the side.
  • Turn your shoulders to the floor
  • Untwist returning to the side bend and come back up.
  • Bend to the other side, then turn your shoulders to the floor. 
  • Untwist returning to the side bend and come back up. 
  • After a few repetitions switch your legs.
  • Repeat the whole series on the other side.

watch Mermaid

Banded chest stretch

  • Start sitting or standing.
  • Hold a resistance band with your palms down between your thumb and pointer finger.
  • Pull out on the band, take your arms overhead,
  • Then within your own comfort pain-free zone. Take your arms behind you,
  • Take your arms back up towards the ceiling and then in front of you.
  • Repeat several times..

watch Banded chest stretch

The time out neck check

  • Start by facing the wall.
  • Reach your toes towards the wall and then shift your weight, so your pelvis, your belly, and your ribs touch the wall.
  •  Allow your head to line up over your rib cage.
  • Then lift your arms rotating them so that the thumbs point towards the ceiling.
  • Once they pass your shoulder, rotate your arms so your palms face each other.
  • Repeat several times striving to keep your hands away from the wall.

watch The time out neck check

Chest lift

  • Start lying on your back with your knees bent and your feet planted on the floor, hip width apart.
  • Clasp your fingers together to make a hammock for your head.
  • Place your hands behind your head. Bring your elbows forward slightly.
  • Inhale to prepare,
  • Exhale, press your ribs down into the ground as you nod your head and then peel your spine away from the ground.
  • Arc your arms towards the ceiling towards your thighs.
  • Grab onto the back of your thighs.
  • Exhale, find one more inch of spine flexion.
  • Inhale. Arc your arms towards the ceiling, and clasp your hands behind your head.
  • .Exhale, lower back down.
  • Repeat several times.

watch Chest lift

Making the Connections

  • Your body is a remarkable collection of interdependent parts, each with a specific role by design. 
  • You'll have the most fulfilling experience in your body when you see to the health and well-being of the individual and inseparable parts.

Take a few minutes to explore the connections from head to toe, parts above and parts below! 

Ready to Take Your Body Back?

There is no reason to not feel great in your body all day everyday even when you sleep!

  • You're never too old
  • It's never too late

You can take your body back, one part at a time.

The entire "7 Exercises to Do Everyday" course is available FREE right now for registered users. 

Reasons To register

  • Get entire 7 exercises series in one  place
  • track you can track your progress by marking lessons as complete
  • Downloadable  Trackers To Suit Your Style:  Printable PDF To Hang  On The Wall, Or Google Doc Online Tracker
  • personalized reminders and recommendations (When Subscribed To email updates)

Dawn's Experience (Age 44)

before 7 exercises to do everyday for Neck and Shoulders

Over the past couple of months I have been waking up with a very painful crick in my neck. I tried a new pillow, different sleeping positions, but nothing was helping. It was getting to the point where I’d wake up every morning with the same neck pain.

I turned to Google and came across this article about 7 exercises to do everyday for neck and shoulders. I certainly had nothing to lose by trying them, so I committed to doing them every day for a week. 

After 7 exercises to do everyday for Neck And Shoulders

After a week, I was already noticing my neck and shoulders we're loosening up. After another week, I was waking up without the neck crick! I was surprised that doing 7 quick exercises every day could have such a big impact. I am sold and will never look back. I’ve committed to doing these and others in the series every day to keep my body feeling like home. I’m grateful, thank you.

Mikal's Experience (Age 52)

before 7 exercises to do everyday for Neck And Shoulders

I used to carry the weight of stress on my shoulders, quite literally. My neck was stiff, and my shoulders were perpetually tense. That all changed when I discovered the power of these 7 exercises to do everyday for Neck and shoulders. With determination, I embarked on the routine.

After 7 exercises to do everyday for Neck And Shoulders

Soon, I felt a transformation taking place. My neck regained its flexibility, and the chronic pain subsided. As I strengthened my muscles, my posture improved, radiating confidence. I no longer spent restless nights tossing and turning due to discomfort. My range of motion expanded, allowing me to embrace life's joys without restriction.

In just a few weeks I have become more productive, both at work and in my personal life. The burdens I once carried now seemed lighter, as if my muscles were infused with resilience. I’ve experienced a profound change thanks to this simple act of investing in myself. These neck and shoulder exercises gifted me the freedom to live fully, unburdened by pain and stress.


Neck, Shoulder Mobility, Shoulders

About the author

Katrina Hawley

Veteran studio owner, senior Polestar Educator and adjunct staff at the in the Dance Division of the Hartt School at The University of Hartford. When not teaching clients, other teachers or dance students you will find Katrina playing with her cats Uncle Louis and Sadie Grace, hiking, cooking or listening to political podcasts while playing games on her phone.

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