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Strength at home

Neck and shoulder strength routine

Strengthening the neck and shoulder blades eased long-term neck pain in trials, and even 2 minutes a day of band work helped office workers with sore necks and shoulders. This routine follows the Build stage of the neck pain guide: deep neck holds, then shoulder-blade work with a light band. Keep neck pain at 5 out of 10 or less during every set, and settled by the next morning. It isn't a treatment on its own: read the warning signs on the neck pain guide first, and see a GP or physiotherapist if your pain isn't easing.

18 minBeginner11 movesA band · An anchor point · A wallNeck · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Wake up

  1. Neck CARs2 to 3 slow reps each direction
    Beginner · 3D demoSeparate turns, tilts and nods if circles hurt
  2. Chin tuck5 slow reps with a 5 s hold
    Beginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Deep neck

  1. Lying chin tuck5 gentle holds of up to 10 s
    Beginner · Neck · 3D demoHarder: Chin tuck
  2. Chin tuck with head lift3 to 5 holds of 5 s
    Intermediate · Neck · 3D demoBuild toward 10 holds of 10 s over the weeksEasier: Chin tuck
  3. Isometric neck holds (four-way)3 to 5 holds of 5 to 10 s each direction, light effort
    Beginner · Neck · 3D demoBuild to 5 holds of 10 s at about half effortEasier: Chin tuckHarder: Chin tuck with head lift

Shoulder blades

  1. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoHarder: Supported single-arm dumbbell row
  2. Band lateral raise2 sets of 10 to 15
    Beginner · Shoulders, Neck · 3D demoOr 2 minutes a day, 5 days a week, as in the trialHarder: Dumbbell lateral raise
  3. Prone Y-T-W raises5 to 8 of each shape, 2 rounds
    Beginner · Back, Shoulders, Neck · 3D demoEasier: Wall angelHarder: Bent-over reverse fly
  4. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoHarder: Prone Y-T-W raises

Ease off

  1. Thoracic rotation6 each side
    Beginner · 3D demoEasier: Side-lying Open Book RotationHarder: World's Greatest Stretch
  2. Upper trap release2 holds of 30 s each side
    Beginner · 3D demoLet the hand's weight do the work; don't pull

Tips

  • Two or three days a week is our editorial starting point, as in the neck pain guide's Build stage. Keep gentle neck movement going on the other days.
  • If pain goes above 5 out of 10, do fewer repetitions, move more slowly or rest longer. Your neck should be no worse the next morning.
  • If an exercise sends pain, tingling or numbness down your arm, make it smaller or leave it out. Stop and get checked for dizziness, changes in your vision, slurred speech or trouble swallowing.
  • When the band work feels easy, use a stronger band. The next stage of the neck pain plan adds dumbbells.
  • Cupping or gua sha can sit alongside this if you like them, but they don't replace it: neither has shown a lasting benefit.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the neck and shoulder strength routine take?

About 18 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.