30 Best Exercises for Stiff Neck and Shoulders to Relieve Tension

Neck and shoulder tension has become one of the most common complaints in today’s screen-heavy world. Hours of sitting, scrolling, or working at a computer gradually tighten the muscles around the upper spine, leaving them stiff, sore, and less mobile. Over time, this tension doesn’t just cause discomfort; it can affect posture, energy levels, and even focus throughout the day. This guide brings together 30 of the most effective exercises for stiff neck and shoulders, designed to relieve pain and make everyday movement feel easier.

If you want extra guidance, Pliability’s mobility app offers short, step-by-step routines that can be done anytime, anywhere, helping reduce tension, improve posture, and build lasting freedom of movement.

How Does Stretching Reduce Neck Tension?

If you reach for ibuprofen when your neck or upper back hurts, you get short-term relief from inflammation and pain. Painkillers blunt the message your nerves send to your brain, but they do not rebuild weak muscles, free up tight connective tissue, or retrain posture.

Over time, the underlying muscle imbalance and stiffness can return, limit your range of motion, interrupt sleep, and cut work productivity. What you can add instead are targeted exercises for stiff neck and shoulders that strengthen supporting muscles, restore mobility, and improve blood flow so the area heals more reliably.

What Makes a Neck Stiff and Shoulders Tight

Excessive stress, poor posture, repeated head turning, sports injuries, sleeping in an awkward position, muscle strains, holding the neck in an uncomfortable position for long periods, infection, and cervical spine disorders all contribute to stiffness. Weak neck muscles change how joints move.

As Dr. Andrew Bang, a chiropractor at the Cleveland Clinic, explains, “[Once your neck muscles get weak], and you go to turn and instead of a joint nicely moving, it’s now out of place. Then it catches on something and pulls a muscle or hits the nerve irregularly, and then you’ll have instant pain and your body will, we call it, ‘protective spasm.’ It doesn’t want you to get hurt more, so it will (crunching noise), and now you’re like ‘Oh, I can’t even move.’ ” Poor posture often links tight shoulders and upper back pain because the shoulder blade and thoracic spine stop moving well, forcing the neck muscles to overwork.

How Stretching and Mobility Work: The Biology Made Simple

Stretching changes the local tissues and the nervous system at the same time. First, a muscle held tight from sitting or stress shortens its fibers and compresses small blood vessels. Gentle stretching opens the muscle, allowing more blood to flow in and waste products to wash out. More circulation brings oxygen and nutrients that support recovery and reduce soreness.

Stretching affects connective tissue and muscle length. Muscles are bundles of fibers that like to slide past each other. When they get stiff, that gliding becomes sticky. Slow, controlled stretches help the fibers and surrounding fascia regain a smoother glide and restore range of motion.

How Stretching Calms Muscles and Mind

The nervous system plays a significant role. Stretch receptors in muscles and tendons tell the spinal cord how stretched or contracted the muscle is. Slow holds and breathing calm overactive stretch receptors, so the muscle reduces its protective tightness. That signal change gives you less pain and more willingness to move.

Stretching shifts the brain-body balance toward relaxation. Deep nasal breathing during a stretch increases parasympathetic activity, which lowers heart rate and reduces tension chemicals in the muscles. This is why five-minute breaks at your desk can feel refreshing and relieve the nagging tightness that builds over a workday.

Why Tension Builds When You Sit Too Long

When you sit at a desk, your chest rounds, your head drifts forward, and your shoulder blades tilt. The deep neck flexors and scapular stabilizers lengthen and weaken, while the upper traps, levator scapulae, and pectoral muscles tighten. Those shortened muscles pinch small blood vessels and nerves.

The result is stiffness, stinging discomfort between the shoulder blades, and an urge to crack your neck for relief. A short sequence of mobility and strengthening interrupts that process by opening the chest, activating the deep neck and shoulder stabilizers, and restoring a healthier posture pattern.

Why Strengthening Matters for Neck Pain

Targeted strengthening builds the muscles that support the cervical spine and shoulder girdle. Stronger muscles stabilize joints, allowing movement to occur where it should.

Research in the South African Journal of Physiotherapy found that strengthening exercises were most effective in reducing neck pain and improving quality of life. Stretching and endurance work helped too, but the most substantial benefit came from progressive resistance aimed at the neck and upper back muscles.

Does Exercise Reduce Neck Pain and Stiffness?

Yes. Regular exercise improves strength, increases flexibility, and boosts local circulation. Strengthening exercises reduce joint strain by improving muscular support. Mobility work widens your range of motion, so turning your head or lifting your arm feels easier.

Cardio and movement increase blood flow to the area, which promotes healing and lowers local inflammation. When people include strengthening, stretching, and posture work in a home program, they often report less pain and better daily function.

Quick Desk Rescue You Can Try Right Now

Try this three-step break while seated. First, sit tall, draw your chin slightly inward, and hold for five seconds to activate deep neck flexors. Second, roll both shoulders slowly back 10 times to open the chest. Third, interlace fingers behind your head, press your head back gently into your hands for a 5-second isometric hold, then relax. Repeat the sequence twice to reset your posture and relieve stiffness.

Practical Exercises for Stiff Neck and Shoulders You Can Do at Home

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• Neck mobility: Gently turn your head to the right until you feel a soft stretch, hold 15 to 20 seconds, then switch sides. Repeat three times on each side.
• Chin tucks: Sit or stand tall, tuck the chin straight back as if making a double chin, hold 5 seconds, release. Do 10 reps twice daily.
• Levator scapulae stretch: Sit, bring your right ear toward your right shoulder, then look down toward your armpit. Hold 20 seconds, switch sides. Repeat twice.
• Upper trap stretch: Sit tall, place your left hand under your seat, tilt your head to the right, and use your right hand to apply pressure at the temple gently. Hold 20 seconds, switch sides.
• Doorway chest stretch: Place forearms on the door frame at shoulder height and step forward to open the chest. Hold 20 to 30 seconds and breathe. Repeat twice.
• Thoracic extension over a chair: Sit with the back of your upper spine against the top of a chair, support your head with your hands, and arch gently to extend the thoracic spine. Repeat 8 to 10 times.
• Scapular squeezes and rows: Squeeze shoulder blades together, hold 5 seconds, relax. Do 12 to 15 reps. Add resistance band rows for 2 to 3 sets of 10 to 15 reps to strengthen scapular stabilizers.
• Isometric neck work: Place your palm against your forehead and push gently without moving the head. Hold 6 seconds and relax. Repeat 6 times, then perform similar holds pushing to the right and left.

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How to Structure a Short Routine

Warm up with 2 to 3 minutes of gentle shoulder rolls and neck circles. Move through mobility moves and stretches, hold each stretch 15 to 30 seconds without bouncing. Finish with 2 to 3 sets of strengthening exercises like band rows, scapular squeezes, and chin tucks. Do this three to four times per week and add daily short mobility breaks when you sit for long periods.

Safety Cues and When to Stop

Stop any exercise that produces sharp pain, tingling, numbness, or weakness that radiates down the arm. If you have a history of cervical spine disease, recent trauma, or neurological symptoms, check with a clinician before starting. If pain increases over several sessions or you lose coordination, schedule a medical evaluation promptly.

How to Progress Without Overdoing It

Increase load slowly. Add 2 to 3 pounds, more repetitions, or an extra set every one to two weeks, depending on how you feel. Track pain and function rather than chasing a number. Build endurance first, then add resistance to improve strength and shoulder stability, which reduces the strain on the neck muscles.

Small Daily Habits That Reduce Recurrence

Set a timer to stand and move every 30 to 45 minutes. Check workstation ergonomics: screen at eye level, elbows supported, feet flat. Sleep with a low to medium supportive pillow that keeps the neck aligned with the spine. Manage stress with short breathing breaks to lower muscle tension.

Tools That Help Your Program

Resistance bands for rows and external rotation add progressive strengthening. A rolled towel behind the thoracic spine can guide gentle extension. A lacrosse ball used for trigger point release on the upper trapezius and scapular border can reduce tight spots when applied carefully and briefly.

Related Reading

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• What Do Tight Muscles Look Like
• Ankle Stiffness in the Morning
• Why Do I Have Trouble Walking After Sitting
• How Can Stiff and Tight Muscles Result in Back Pain?
• How to Prevent Morning Stiffness
• Why is My Back So Stiff
• Why Are My Shoulders So Tight
• Why Do Muscles Get Tight
• Why is Hip Mobility Important
• Why Am I Sore After Stretching

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30 Best Exercises for Stiff Neck and Shoulder Relief

1. Thread the Needle

Releases tightness in the shoulders, neck base, and thoracic spine while improving rotation and scapular mobility.

How to do it step by step:

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• Start on all fours with hands under shoulders and knees under hips. Keep a neutral spine.
• Inhale. Reach your right arm up toward the ceiling, open your chest, and look up gently.
• Exhale. Thread the right arm under the left, palm facing up as it moves toward the mat.
• Continue until the right shoulder and temple rest on the mat, and you feel a stretch through the upper back and rear shoulder.
• Breathe slowly and hold for 20 to 30 seconds. Use calm inhalations and complete exhalations.
• Return to all fours and repeat on the left side.

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Posture and breathing: Keep the hips stacked over the knees and avoid collapsing the lower back. Breathe into the ribs to expand the chest as you hold.

Duration and reps: 20 to 30 seconds each side, 2 to 3 rounds.

Common mistakes: Letting the hips shift too far back or sagging the lower back. Avoid forcing the arm beyond its natural range. Relax the neck rather than clenching.

2. Neck Rolls

Improves neck range of motion and eases tension in the suboccipital and scalene muscles.

How to do it step by step:

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• Sit or stand tall with shoulders relaxed and gaze forward.
• Drop your right ear toward your right shoulder and hold for a few seconds.
• Roll your chin up and back, looking toward the ceiling, then continue to the left side.
• Finish by tucking the chin to the chest and holding briefly.
• Move slowly and softly. Do not force any position.

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Posture and breathing: Keep the spine long and shoulders down. Breathe slowly and evenly, matching each phase to an inhale or exhale.

Duration and reps: 6 to 8 slow rolls in each direction. Pause if any spot feels sharp.

Common mistakes: Rolling too fast or forcing the head into positions. If you feel dizziness or sharp pain, stop and consult a clinician.

3. Cat Cow

Mobilizes the entire spine, releases tension in the neck and upper back, and improves thoracic mobility.

How to do it step by step:

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• Start on all fours with a neutral spine and gaze forward.
• Inhale. Drop the belly, lift the chest, and chin toward the ceiling for cow.
• Exhale. Round the spine, tuck the chin to the chest, and draw the belly up for a cat.
• Flow between the cow on the inhale and the cat on the exhale.

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Posture and breathing: Move with the breath. Keep shoulders away from ears and distribute movement across the whole spine.

Duration and reps: 10 complete cycles. Rest and repeat once if needed.

Common mistakes: Moving only the neck or only the lower back. Keep the motion smooth and whole body.

4. Seated Forward Bend

Lengthens the posterior chain and relieves tension across the upper back and shoulders.

How to do it step by step:

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• Sit with legs extended and spine tall.
• Inhale to sit taller. Exhale and hinge at the hips, reaching toward your feet or shins.
• Keep the neck long so the head is a natural extension of the spine.
• Hold where you feel a steady stretch without pinching.

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Posture and breathing: Lead with the chest rather than collapsing the upper back. Breathe into the back ribs to soften the hold.

Duration and reps: Hold 20 to 40 seconds, repeat 2 to 3 times.

Common mistakes: Rounding the upper back excessively and forcing hands to feet. Bend the knees slightly if hamstrings limit you.

5. Overhead Side Reach

Stretches the lateral neck, intercostals, and upper trapezius while improving posture and rib cage mobility.

How to do it step by step:

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• Stand or sit with feet hip-width apart.
• Place your right hand by your hip and reach your left arm overhead with fingers pointing up.
• Engage your core and lean to the right until you feel a long stretch along the left side.
• Let the neck soften and hold the stretch.

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Posture and breathing: Keep hips square and avoid rotating the torso. Inhale to lengthen, exhale to deepen slightly.

Duration and reps: Hold 10 to 15 seconds per side, 2 to 4 times.

Common mistakes: Shrugging the shoulder toward the ear or collapsing the lower back. Keep the ribs contained.

6. Seated Clasp Neck Stretch

Provides a deep stretch through the suboccipital muscles and upper trapezius to reduce tension headaches.

How to do it step by step:

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• Sit tall with the chest open and shoulders down.
• Clasp fingers behind the head, elbows wide.
• Gently press the head forward using minimal hand pressure so the neck does the work.
• Stop if pain occurs.

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Posture and breathing: Keep the shoulder blades pulled down and breathe slowly, counting inhales and exhales.

Duration and reps: Hold 30 seconds, repeat 2 times.

Common mistakes: Using too much force with the hands or hunching the shoulders. Use gentle pressure and relax the jaw.

7. Anterior Shoulder Stretch

Stretches the pectoral muscles and the front of the shoulder to ease neck strain from slouched posture.

How to do it step by step:

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• Stand tall with arms at your sides.
• Place your hands behind your lower back and clasp fingers.
• Keep your arms straight and gently lift your hands away from your body until you feel a front shoulder stretch.
• Stop if you feel pain.

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Posture and breathing: Squeeze the shoulder blades together lightly and keep the ribs neutral. Breathe evenly to allow the chest to open.
Duration and reps: Hold 15 to 30 seconds, repeat 2 to 3 times.
Common mistakes: Overarching the lower back or forcing the shoulders. Keep the movement controlled.

8. Shoulder Rolls

Mobilizes the shoulder girdle and loosens the upper trapezius and levator scapulae.

How to do it step by step:

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• Sit or stand tall with arms at your sides.
• Shrug shoulders up toward the ears, roll them forward in a circular motion.
• Continue for 10 to 12 reps, then reverse the direction for 10 to 12 reps.
  
  

Posture and breathing: Keep the chest lifted and breathe normally. Exhale as you complete each roll.
Duration and reps: 10 to 12 rolls forward and 10 to 12 backward, repeat as needed.
Common mistakes: Using jerky motions or holding breath. Smooth the movement and stay relaxed.

9. Towel Shoulder Rotation Stretch

Restores internal and external shoulder rotation, aiding in frozen shoulder recovery.

How to do it step by step:

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• Hold a towel in your right hand and drape it over your right shoulder.
• Reach behind your back with your left hand to grasp the lower end of the towel.
• Pull gently upward with the right hand to increase the stretch in the left shoulder.
• Hold and then switch sides.

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Posture and breathing: Keep the spine upright and shoulders down. Breathe slowly into the area you feel stretching.
Duration and reps: Hold 10 to 20 seconds, repeat 2 to 4 times per side.
Common mistakes: Pulling too hard or allowing the shoulders to hike. Use gentle tension and focus on the range of motion.

10. Wall Angels

Improves posture by mobilizing the thoracic spine and strengthening scapular upward rotation.

How to do it step by step:

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• Stand with your back against a wall, feet 6 to 10 inches away.
• Raise arms to shoulder height with elbows bent and triceps touching the wall.
• Slide the arms up overhead while keeping the back flat against the wall.
• Lower slowly to the start position.

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Posture and breathing: Keep the chin slightly tucked and ribs neutral. Breathe evenly and move with control.
Duration and reps: 8 to 12 slow repetitions, two sets.
Common mistakes: Allowing the low back to arch away from the wall or flaring the ribs. Maintain contact and slow tempo.

11. Chin Tucks

Strengthens deep neck flexors and relieves compression in the cervical spine.

How to do it step by step:

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• Sit upright, shoulders relaxed and shoulder blades gently squeezed.
• Place an index finger on the middle of your chin for light guidance.
• Gently draw the chin straight back toward the spine until you feel a mild stretch in the back of the neck.
• Hold, then relax.

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Posture and breathing: Keep the jaw relaxed and breathe normally. Avoid tilting the head up or down.
Duration and reps: Hold 15 to 20 seconds, repeat 3 times. Progress to 10 to 15 reps of shorter holds.
Common mistakes: Lifting the chin or using the hands to force movement. Use small controlled tucks.

12. Cow Face Pose

Stretches the posterior shoulder capsule and increases external rotation and overhead reach.

How to do it step by step:

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• From a seated position on the floor, stack your knees with right over left and sit toward the floor.
• Reach the right arm behind the back with the thumb down. Bend the elbow and reach upward.
• Reach the left arm overhead, bend the elbow, and try to clasp fingers behind the back. Use a strap if needed.
• Keep the chest open and roll the right shoulder back and down.

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Posture and breathing: Keep the spine long and breathe into the rib cage. Avoid lifting the chest excessively.
Duration and reps: Hold 20 to 30 seconds, repeat 3 times per side.
Common mistakes: Forcing the hands together or collapsing the chest. Use a strap and maintain shoulder blade control.

13. Cross Body Arm Stretch

Targets the rear deltoid and upper trapezius to increase horizontal adduction and reduce neck strain.

How to do it step by step:

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• Stand with feet hip-width apart.
• Bring your right arm across your chest at shoulder height.
• Use your left hand to press the right arm closer to your body at the elbow.
• Hold and switch sides.

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Posture and breathing: Keep the torso facing forward and breathe smoothly. Avoid twisting the torso.
Duration and reps: Hold 10 seconds per rep, aim for 5 to 10 repetitions per arm.
Common mistakes: Letting the shoulder rise toward the ear. Keep shoulders down and scapula stable.

14. Straight Arm Wall Stretch

Stretches pectoral muscles and anterior shoulder without equipment, improving posture and neck comfort.

How to do it step by step:

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• Stand next to a wall and place your arm parallel to the floor with the palm on the wall.
• Press your shoulder against the wall and slowly rotate your chest away from it.
• Vary the angle of the arm to target different fibers.
• Switch sides when finished.

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Posture and breathing: Keep the hips square and breathe slowly to allow tissues to soften.
Duration and reps: Hold 30 to 60 seconds each side, repeat 2 times.
Common mistakes: Arching the lower back or elevating the shoulder. Keep the shoulder down and core engaged.

15. Reverse Prayer Pose

Stretches the chest and front shoulder while offering a wrist and forearm mobility component.

How to do it step by step:

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• Sit or stand tall with a long spine.
• Bring your hands behind your back with fingers pointing down and palms lightly touching.
• Rotate your palms to face you and then upward as far as is comfortable.
• Press pinkies toward the spine and breathe.

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Posture and breathing: Keep the chest lifted and shoulders rolled down. Inhale to lengthen and exhale to ease deeper.
Duration and reps: Breathe for 5 to 6 deep breaths, repeat 3 to 4 times.
Common mistakes: Forcing wrist position or shrugging shoulders. Move only into a comfortable range.

16. Double Anterior Shoulder Stretch

Releases the anterior shoulder and chest to reduce forward head posture and neck strain.

How to do it step by step:

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• Stand upright and clasp your hands behind your lower back.
• Keep arms straight and lift them gently until you feel a stretch across the chest and front shoulders.
• Optionally rotate palms outward for a deeper stretch.

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Posture and breathing: Keep the spine neutral and core engaged. Breathe slowly to let the chest soften.
Duration and reps: Hold 30 seconds, repeat 3 times.
Common mistakes: Bending forward or jerking the arms. Move with control and stop if pain arises.

17. Chest Foam Rolling

Releases adhesions in the chest and front shoulder area, reducing tension that pulls the shoulders forward.

How to do it step by step:

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• Lie face down near a foam roller and extend your right arm out to the side.
• Position the roller under the front of the shoulder and armpit area.
• Roll slowly outward and pause on tender spots for 20 to 30 seconds.
• Move across the chest and repeat on the other side.

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Posture and breathing: Keep the neck neutral and breathe slowly to allow muscles to relax.
Duration and reps: Spend 1 to 2 minutes per side, pausing on knots as needed.
Common mistakes: Rolling too fast or applying excessive pressure. Use body weight to modulate intensity.

18. Doorway Stretch

Stretches the pectoralis major and minor to correct rounded shoulder posture and ease neck strain.

How to do it step by step:

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• Stand in a doorway and bend your right elbow to 90 degrees. Place the forearm on the frame at shoulder height.
• Gently rotate your chest to the left until you feel a stretch in the right chest.
• Hold, then switch sides.

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Posture and breathing: Keep the pelvis neutral and avoid twisting the lower body. Breathe naturally through the hold.
Duration and reps: Hold 30 seconds per side, repeat 2 times.
Common mistakes: Pushing the elbow too high or leaning into the shoulder. Keep movements small and controlled.

19. Arm Raises

Trains shoulder flexion and improves rib cage and upper back mobility, which can reduce neck tension.

How to do it step by step:

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• Stand tall with arms at your sides and a neutral spine.
• Keeping elbows straight, raise both arms slowly overhead until palms meet.
• Lower arms with control to the starting position.

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Posture and breathing: Keep the chin tucked slightly and ribs neutral. Inhale to raise, exhale to lower.
Duration and reps: 8 to 12 slow repetitions, 2 sets.
Common mistakes: Arching the lower back or shrugging shoulders. Engage the core and keep shoulders down.

20. Arm Circles

Increases blood flow and mobility in the rotator cuff and deltoid muscles to prevent stiffness.

How to do it step by step:

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• Stand upright and extend arms straight out to the sides, parallel to the floor.
• Keep elbows straight and make small forward circles for 20 to 30 seconds.
• Reverse direction and circle backward for the same time.

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Posture and breathing: Keep a tall chest and breathe normally. Maintain a steady tempo.
Duration and reps: 20 to 30 seconds each direction, repeat as needed.
Common mistakes: Bending the elbows or using momentum. Keep circles controlled.

21. Arm Scissors

Promotes scapular movement and activates upper back muscles to counter shoulder rounding.

How to do it step by step:

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• Stand tall with arms extended to the sides at shoulder height.
• Swing arms toward each other, crossing them in front of the chest, then open wide.
• Move with control and a steady rhythm.

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Posture and breathing: Keep spine straight and breathe evenly. Use a moderate pace.
Duration and reps: 10 to 20 repetitions, two sets.
Common mistakes: Using heavy weights or jerky motion. If adding weight, keep it light.

22. Prone Cobra

Activates the lower traps and posterior shoulder muscles while stretching the chest and front shoulder.

How to do it step by step:

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• Lie face down with arms at your sides and palms down.
• Squeeze the glutes and lift the chest slightly off the ground while rotating the palms to face down and elbows close to the body.
• Gently squeeze the shoulder blades together and tuck the chin slightly.
• Hold briefly and lower with control.

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Posture and breathing: Keep the pelvis anchored and breathe slowly. Do not lift the legs.
Duration and reps: Hold 10 to 20 seconds, repeat 3 times.
Common mistakes: Overlifting the chest or flaring the ribs. Keep movement small and scapular focused.

23. Chest Expansion

Strengthens the posterior shoulder and upper back while stretching the chest to improve posture.

How to do it step by step:

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• Hold a resistance band behind your back with both hands.
• Pull the band outward to open the chest and draw the shoulder blades together.
• Lift the chin slightly and maintain a long spine.

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Posture and breathing: Keep the shoulders down and breathe evenly through the hold.
Duration and reps: Hold for 20 to 30 seconds or perform 8 to 12 active pulls, 2 sets.
Common mistakes: Letting the elbows flare too high or using too much resistance. Use a band that allows controlled motion.

24. Overhead Arm Reach

Targets the lats and upper back to relieve tension that can pull on the neck.

How to do it step by step:

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• Sit tall in a chair with feet on the floor.
• Extend your right arm overhead and reach toward the left, bending the torso until you feel a stretch in the right side.
• Return to the center and repeat on the other side.

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Posture and breathing: Keep the hips level and breathe into the side ribs to deepen the stretch.
Duration and reps: 5 reaches per side, two sets.
Common mistakes: Cutting off the breath or rotating the hips. Keep the motion lateral and controlled.

25. Chair Rotation

Mobilizes the thoracic spine to reduce stiffness that contributes to neck pain.

How to do it step by step:

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• Sit sideways on a chair with your right side near the chair back.
• Keep your feet planted and rotate your torso to the right while reaching for the back of the chair with both hands.
• Use the arms to deepen rotation while keeping hips stable.

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Posture and breathing: Lengthen the spine on the inhale and rotate more on the exhale.
Duration and reps: Hold 10 seconds, repeat 3 times each side.
Common mistakes: Twisting from the lower back or moving the legs. Keep the rotation in the thoracic area.

26. Row

Activates the rhomboids and mid traps to pull the shoulders back and ease neck strain.

How to do it step by step:

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• Anchor a resistance band at chest height and hold both handles with arms extended.
• Pull your hands straight back by bending the elbows and squeezing the shoulder blades.
• Keep the neck neutral and return slowly.

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If using a dumbbell:

• Hinge at the hips, keep the back flat, and pull the dumbbell toward your hip with the elbow tucked.

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Posture and breathing: Keep shoulders down and chest open. Exhale on the pull, inhale to return.
Duration and reps: 2 to 3 sets of 8 to 12 reps.
Common mistakes: Letting the shoulders rise or using momentum. Use a controlled tempo and full scapular squeeze.

27. Face Pull

Targets the rear deltoids and external rotators to stabilize the shoulder and reduce neck load.

How to do it step by step:

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• Attach a band above eye level and hold with an overhand grip.
• Pull the band toward your face, flaring the elbows and squeezing the shoulder blades.
• Pause and return with control.

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Posture and breathing: Keep a neutral neck and breathe out as you pull.
Duration and reps: 3 sets of 12 reps.
Common mistakes: Pulling with the hands only or letting the chest collapse. Focus on scapular movement.

28. Scapular Squeeze

Trains the scapular retractors to improve posture and reduce strain on neck muscles.

How to do it step by step:

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• Stand with arms relaxed at your sides.
• Squeeze the shoulder blades together without shrugging the shoulders.
• Hold for a set count, then release.

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Posture and breathing: Keep ribs down and spine long. Breathe steadily during the hold.
Duration and reps: Hold 5 seconds, repeat 8 to 12 times.
Common mistakes: Shrugging the shoulders or holding breath. Keep the neck relaxed.

29. Reverse Dumbbell Fly

Strengthens rear deltoids and upper back to pull the shoulders into a healthier position.

How to do it step by step:

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• Hold light dumbbells and hinge at the waist at about 45 degrees.
• Keep the neck neutral and let the arms hang.
• Lift the arms out to the sides until they are level with the shoulders, squeezing the shoulder blades together.
• Lower with control.

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Posture and breathing: Maintain a flat back and breathe out on the lift.
Duration and reps: 3 sets of 8 to 12 reps.
Common mistakes: Using heavy weights that force the lower back to compensate. Choose light weights and prioritize form.

30. Lat Pulldown with Band

Engages the latissimus dorsi, which helps stabilize the shoulder girdle and reduces upward pull on the neck.

How to do it step by step:

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• Secure a resistance band overhead and sit or kneel beneath it.
• Grasp the band and pull it down until your upper arms are parallel to the floor, squeezing the lats.
• Pause, then slowly return to the starting position.
  
  

Posture and breathing: Keep the chest lifted and neck long. Exhale on the pull, inhale to return.
Duration and reps: 3 sets of 8 to 12 reps.
Common mistakes: Leaning back or using momentum. Keep the torso stable and focus on lat contraction.

Related Reading

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• Why Does My Knee Feel Stiff
• How to Treat Stiff Fingers in the Morning
• Joint Stiffness in the Morning
• What to Do for Tight Muscles
• Why Are My Calf Muscles So Tight
• Stiff Feet in the Morning
• How Long Stiff Neck Last
• How to Loosen Tight Lower Back Muscles While Standing
• How Can Poor Posture Result in Back Pain?
• How to Loosen Tight Muscles in Legs

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga for performance-oriented people and athletes. The app delivers an extensive library of high-quality videos that focus on neck stretches, shoulder stretches, thoracic mobility, and soft tissue work to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Daily updated custom mobility programs adapt to your goals and schedule. A built-in body scanning feature helps pinpoint limited cervical rotation, shoulder impingement risk, and tight upper trapezius or levator scapulae, so you spend time on what actually limits your movement.

How Pliability Targets Neck and Shoulder Stiffness

The programming combines an active range of motion, controlled mobility drills, and soft tissue techniques. Expect guided chin tucks, controlled neck rotations, upper trapezius releases, doorframe pec stretches, thoracic extension work, scapular retraction drills, sleeper stretches for shoulder internal rotation, and foam rolling for the upper back.

Each video shows breathing cues, trigger point release options, and progressions for rotator cuff strength or isometric neck exercises. The coaching focuses on posture correction, movement quality, and pain-free loading.

Daily Mobility Programs That Fit Real Life

Pliability builds short sessions you can do before lifting, after a long commute, or between meetings. The app adjusts duration and difficulty based on your body scan and daily feedback. 

You can slot in a 10-minute dynamic warm-up with shoulder rolls and pendulum swings, a focused recovery session with myofascial release and cervical stretches, or a longer flexibility training block for thoracic and scapular mobility. The programs track progress so you can watch gains in range of motion and reductions in trigger point sensitivity over time.

How the Body Scan Finds Hidden Mobility Limits

The scan asks specific movements, records asymmetries, and highlights weak links such as limited shoulder external rotation, scapular dyskinesis, or reduced cervical flexion. Based on the scan, it suggests targeted drills for rotator cuff activation, scapular stability, and soft tissue release for the neck and upper back. The mobility app then shifts daily priorities so you build balanced mobility while protecting injured tissue and improving movement patterns.

Get Started on iPhone, iPad, Android, or Web

Sign up for seven days absolutely free and experience our guided sessions, body scan, and tailored mobility programs on your phone or computer. The platform works alongside strength training and recovery routines, helping you restore range of motion, reduce neck pain, and manage tight shoulders with a mix of stretches, strengthening, and myofascial work.

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