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Doral, FL 33166

Neck and Shoulder exercises recommended by HandsOnTherapy

Miami occupational therapist

There are TONS of great exercises to choose from when it comes to stretching and strengthening the muscles that support your neck. And some of them can get pretty intricate and fancy…


But for me… simple is always better.


But don’t confuse “simple” with boring or easy…


Quite the contrary – many of our clients come in and re-learn exercises they’ve been doing for YEARS... only to find they were either doing them wrong, or missing out on applying critical cues. These cues – combined with proper technique – can be the difference that turns a seemingly simple exercise into a powerful and effective one that actually starts producing the effects you’re looking for… a healthier and pain-free neck/shoulder!


Before I get into one of my favorite exercises for neck and shoulder pain… let me remind you of my mantra: “Mobility Before Stability”

Once you’ve achieved proper mobility in your joints… THEN you can start doing some strengthening and stabilization.

It’s never a good idea to stabilize something that isn’t moving properly 🙂

This little exercise looks super easy but it can really pack a punch when you do it correctly. 

Some people use it as a stretch too. I use it myself almost daily!

Have a sneak peek below and give it a try!


YouTube player

**IMPORTANT -> do not try this exercise if you’re currently experiencing any kind of back or neck pain and definitely STOP if you feel any kind of pain when doing it.

This exercise should never be painful – challenging to do correctly yes – but painful no 🙂

If you DO have pain in your neck or shoulder  – or find yourself avoiding exercises because of a “bad shoulder” – consider requesting to speak with our specialist.

Written by Hoang Tran


About the author – Hoang Tran

Hoang Tran is a Miami certified hand therapist and the owner of Hands-on Therapy Services and author of the book “The Hands-On Approach”. She loves helping people with hand, neck and shoulder problems, because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).

The aim of her occupational therapy practice is to bring patients back to full functionality, without pills, injections or surgery.


Want to work with our specialists and finally get some help for your neck problem?

CLICK HERE to request a Free Discovery Session with one of my specialists.

They’ll set up a time to talk to you about what’s going on with your neck – and if you’re a good fit for what we do – will help you get started!

This is only for people serious about getting help…

And for those that are finally ready for a long-term solution to their pain – one that will put an end to constantly relying on pain pills – and help you avoid expensive procedures and risky surgery.

If you are struggling with hand, elbow, or neck and shoulder pain schedule an appointment, OR request a Free  Discovery Visit!

In these difficult times, we are here to help. Telehealth and online sessions are available!

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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