Do you ever get that annoying pain in your shoulder, or is it your neck? You feel like you just want someone to hit it with a hammer. At MRP Health, we call this “Schneck” (shoulder/neck) pain, and we see it daily in the clinic.
Common signs include neck stiffness, pain with turning your head or looking up, a feeling of bruising in the area, and difficulty with daily tasks such as looking over your shoulder, lifting and going from sitting to lying, to name a few.
It’s often caused by a lack of mobility in the upper spine and poor strength of your upper back, shoulder, and neck muscles.
Our expert physiotherapists have developed a set of at-home exercises to help manage “Schneck” pain. Incorporating these into your routine, alongside physio sessions, can promote faster recovery and prevent future discomfort.
Give them a try, and if the pain persists, book an appointment to see us!
Wall Roll:
1. Stand facing a wall and place a foam roller horizontally in front of you at chest height.
2. Press your forearms firmly against the roller with your elbows bent at a 90-degree angle.
3. Apply pressure into the roller as you roll it upward, allowing your shoulder blades to elevate.
4. Slowly roll the foam roller back down to the starting position, keeping controlledmovement throughout.
5. Focus on letting your shoulders move naturally through the entire range of motion.
6. Aim for a smooth, flowing movement through the thoracic spine.
7. Repeat the exercise 12-15 times for 3 sets.
Superman hover:
1. Lie face down on your stomach with your forehead resting on the floor.
2. Bend your arms at a 90-degree angle, positioning them beside your body with your hands flat on the floor.
3. Retract your shoulders, lifting your arms and elbows off the floor.
4. Extend through your thoracic spine, lifting your chest slightly, then lower back down to the floor. Focus on controlled retraction, extension, and release of your arms.
5. Repeat this movement 10 times for 3 sets.
Banded Pull-Apart:
1. Hold a therabandin front of you with both hands, arms extended.2. Slightly push your shoulder blades forward to create a bit of tension across the band.
3. Keep your neck in a neutral position with a small retraction (avoid pushing your head forward).
4. Pull the band apart, bringing it toward your sternum as you retract your shoulder blades fully.
5. Slowly release the tension, controlling the band as you return to the starting position.
6. Repeat for 15 reps, completing 3 sets. You can increase repetitions since the theraband provides lighter resistance.
7. For added variety, you can also try a bent-over fly if you have weights available.
