11 Best Physical Therapy (Physiotherapy) Exercises for Upper Body Pain Relief

Lifting a heavy box causes more pain than before. Or maybe you’re struggling to open kitchen containers or reach the top shelf with as much ease as you used to. For all these scenarios, upper body pain or weakness may be to blame. In the past three months alone, about 31% of Americans had upper body pain, usually in the arms, neck, or shoulders. This number is rising, as spending large amounts of time hunched over a computer or using a smartphone aggravates pain in the upper body.

Fortunately, there is a magic formula to prevent pain and improve upper body functionality: mobility, strength training, and guidance from a physical therapist if an injury crops up. To help navigate this formula, we asked physical therapist Brett Pugh, PT, DPT, a physical therapist at Commons Clinic, for the best exercises for upper body pain. 

Understanding Upper Body Pain and Exercise

Upper body pain is just what it sounds like — pain in the hands, wrists, arms, shoulders, or back. “Based on my experience, upper body pain commonly manifests in two primary areas: the shoulders and the neck,” says Pugh. “A significant contributing factor is tension held in the upper trapezius muscles, which connect these regions.”

The trapezius muscles are a large block of muscles in the back. As their name suggests, they form the shape of a trapezoid. These muscles help stabilize the scapula, triangular bones that connect the shoulders, spine, and lower back. The upper trapezius muscles — those running from the neck to top of the shoulder blades — also give us the ability to extend and move the neck.

Pugh explains that upper body pain is especially common among people who spend hours at the computer or using a smartphone. Other risk factors include genetics, straining the upper body from lifting something heavy, underlying medical conditions, and athletic injuries. When this pain is caused by an underlying condition that persists, like a  spinal cord injury, a herniated disc, or arthritis, it’s considered chronic. Acute pain occurs when there’s a sudden, one-off injury.

While in-office treatment varies depending on the diagnosis and type of pain, the overarching formula remains the same: increase strength, improve mobility, and reduce the risk of future injuries or surgery. 

Mobility for Upper Body

If asked what leads to neck and shoulder pain, many would say posture. While posture may play a role, a lack of dynamic movement in the upper body is the primary instigator. And the best way to restore dynamic movement? Mobility exercises.

“Many of us spend extended periods in static positions, whether working or using our phones, which often leads to stiffness and reduced range of motion,” explains Pugh. “This is where mobility exercises should take priority to restore flexibility and joint health.”

Our upper body’s flexibility, balance, and stability are heavily influenced by mobility, something we can improve through a daily mobility routine. Ideally, that routine should include movements that increase the functionality of the neck, shoulders, and upper back.

Developing an Upper Body Strength Training Routine

Mobility is a great start, but it’s not the only thing Pugh recommends. He’s also an advocate for exercises that strengthen the upper body. “Upper body strength is essential for injury prevention, as it provides the stability and resilience needed to support daily activities and reduce the risk of strain or overuse injuries,” says Pugh.

Key muscle groups to target are those located in the shoulders, arms, and upper back. “Strengthening these areas improves joint stability, enhances posture, and reduces the likelihood of injury, making it a critical component of a well-rounded fitness and rehabilitation program,” says Pugh.

Role of professional physical therapy guidance

Before you start doing bench presses or lateral pull-downs, reflect on whether you’re currently experiencing any upper body pain. If the answer is yes, the guidance of a physical therapist may be useful — and you may want to hold off on the more intense upper body exercises until they give you the all-clear.

A physical therapist helps you navigate how to relieve upper body pain and create a workout regimen customized to your needs and lifestyle. Plus, the benefits of physical therapy go beyond healing any current injuries.

“Physical therapy not only addresses current pain and functional limitations but also promotes long-term injury prevention,” says Pugh. “By aligning the program with the individual’s goals and daily routine, physical therapists help patients achieve sustainable progress and maintain optimal musculoskeletal health.”

Upper Body Exercises

Cat Cow

When looking at stretches for upper body pain, we’d be remiss not to mention cat-cow. “Cat-cow works out the entire spine from cervical all the way to lumbar,” says Pugh. The move can help improve functionality and reduce stiffness through the back and upper body.

To do this move, start with hands and knees on the ground. Drop the back and lift the head up to shift into cow pose. After holding this position for a few seconds, drop the head and lift the back to come into cat pose. Move between these positions slowly and with control.

Bird Dogs

With bird dog, there are a few variations to choose from. For all of them, start on your hands and knees, shoulders over the wrists. The first (and easiest) is to kick out alternating legs straight back. Once you have this down, extend out the arms one at a time. The third, and most advanced option, is to extend out the opposite arm and leg at the same time.

“Bird dog is a great full-body stabilizer,” says Pugh. He adds that he often recommends this move for people with core weakness or back pain.

Down Dog x Up Dog

“This is a great movement to loosen your entire body and get ready for the day,” says Pugh. While down dog to upward dog is considered a full-body move, it is particularly good for stretching out the shoulders, neck, and upper back.

To complete this stretch, start on your hands and knees. From there, tuck your toes under, shoot your hips back, and extend your knees until you’re in the downward dog position. Next, drop your knees and hips down, shift your weight forward, and arch your back into the upward dog position. Flow between these two positions, holding each for about 5 seconds.

Half Kneel Open Book

If looking for physical therapy exercises for upper body pain, consider the half-kneel open book movement. Start this move in the half-kneel position, right knee forward, with your hands together. From here, move back the right hand. Follow the hand with your eyes. When you feel a stretch, bring the hand and eyes back. After a few repetitions, switch to the other side.

“This is a fantastic one to target the upper back,” says Pugh. “It’s also going to stretch out the hips.” He often recommends it for patients experiencing back stiffness, though it makes a great addition to any mobility routine.

Bear Holds

Alongside stretches, you also want to incorporate moves that strengthen the shoulders. And bear holds are an excellent option. “Bear holds are going to put a lot of pressure into the shoulders and hips, which is great for load building,” says Pugh.

For this exercise, start on your hands and knees. The wrists should be under the shoulders. Tuck your toes and lift so your knees are off the ground. At the same time, tuck in the pelvis so your back is in a straight line. Hold this position for 15 to 30 seconds. 

Upper Trap Stretch

Upper trap stretch combines mobility and flexibility in an accessible way. “This is an easy one to do to stretch out upper traps if you feel like they are too tight or one shoulder is higher than the other,” explains Pugh.

Begin in a seated position, shoulders pointing forward and look straight ahead. Bring the left ear to the left shoulder, hold for 30 seconds, and then move over to the right side. When doing this move, make sure you’re steady and avoid jerking or quick movements.

Quadruped Reach Through

For the quadruped reach-through, start on your hands and knees with either a light weight or no weight. If using a weight, start with it out to the left side. Reach your right arm under your abdomen, grab the weight, and pull it all the way through and across. Go back to table position and then reach the left arm through to grab the weight.

“This is a great one to do for spinal mobility,” says Pugh. It can also build shoulder strength, preventing future pain in the upper body. To work the core while doing this exercise, you could also do this from bear hold instead of table position.

Open Books

“Open books are a great exercise to counteract a stiff outer back,” says Pugh. He adds that it opens up the chest as well, making it a great exercise for people who work on a computer.

For this position, start on your side, stacking the knees and feet on top of each other. Extend both hands in front with palms touching. From there, take the top hand and lift it up and over your body, following it with your eyes the entire time. Extend until you feel a stretch, hold for 30 seconds, then do the other side.

Scap Push-ups

The word push-up scares many, but the scapular push-up is more approachable. To do this exercise, start elevated (on a couch, bed, table, etc.). Place your elbows on the elevated surface and walk your feet out. From there, drop the shoulder blades together and drop the chest down, then push through the elbows to expand out. Pugh recommends this for people with rounded shoulders and those who work at a desk all day.

Staggered Bent Over Rows

We all know that strength training is important, but it’s also intimidating. The staggered-stance bent-over row is a great entry point to lifting. In fact, Pugh often recommends this exercise for people who want more upper body strength, as it’s easier and more accessible than a full bent-over row.

To do this exercise, grab a dumbbell with your left hand. Kick back the left leg and bend over. For extra stability, your right hand can rest on something to keep your balance. Once in position, row the weight up and down. After completing the row on the left side, switch to the right. To get the most from this movement, focus on squeezing the shoulder blades.

Wall Slides

“Wall slides are a great exercise to work the mobility in our shoulder blades,” says Pugh. They may be particularly beneficial for people who feel pain when reaching overhead, though they’re a great staple for anyone’s mobility routine.

To do this exercise, find a wall and face it. Place your full forearm against the wall, glide the arms up, and back down. This movement should feel easy and be one you can do multiple times in a row.

Frequently Asked Questions (FAQs)

What is the single best exercise for upper body pain?

There is no single best exercise for upper body pain. Instead, combine exercises that increase the upper body’s mobility and strength. Effective exercises include wall slides, bear holds, upper trap stretch, and scapular push-ups.

What does a physical therapist do for upper body pain?

A physical therapist can help treat any current upper body injuries, prevent future ones, and help restore functionality and mobility in the upper body. They’re also great resources to develop an upper body exercise routine that’s customized to your lifestyle and health needs.

Should I stretch my upper body if it hurts?

If the upper body hurts, some light stretching may help. If you feel pain while stretching, slowly move out of the position. When the upper body hurts, a visit to the physical therapist is also recommended. They can ensure a smooth recovery process and prevent future injuries.

How to reduce upper body stiffness?

Upper body stiffness is common, especially for people who spend hours working at a computer or on their phones. To reduce upper body stiffness, create a consistent upper body routine focused on strengthening muscles in the shoulders, arms, and back and preserving mobility in the upper body as a whole.

How often should I exercise?

There are no hard-and-fast rules on how often to exercise; this depends on your fitness goals, if you currently have any injuries, and your lifestyle. That said, there is a minimum amount recommended by the Centers for Disease Control and Prevention: 150 minutes of cardio, including walking, and two strength training sessions a week.

What if exercises cause pain?

If an exercise causes pain, slowly move out of it, being careful not to aggravate the muscles and joints as you do. Should pain continue, call a physical therapist who can help you address the pain and prevent future injuries.

When do I need professional PT?

Usually, a primary care provider or other healthcare professional refers someone to a physical therapist. A physical therapist can help develop an effective treatment plan so you can recover quickly and effectively from an injury. They also help patients manage chronic pain conditions, like degenerative discs or fibromyalgia. 

Conclusion 

When it comes to the upper body, most people have the same goals: preventing future injuries, increasing mobility, and strengthening muscles in this region. By focusing on strength and mobility, your upper body will move better and be able to complete tasks, like moving boxes or carrying children or pets, for years to come.If you’re struggling to create an effective upper body workout routine or are experiencing an injury in the shoulders, back, or neck, a physical therapist can help. To work with a physical therapist who considers your lifestyle and fitness goals, contact Commons Clinic. Our team provides comprehensive care for the upper body from start to finish.

Sources

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Anatomy, Thorax, Scapula. National Library of Medicine. Accessed 01/13/2025. 

Park, J et al. “Effectiveness of Exercise Programs for Alleviation of Upper Body Pain in Patients with Spinal Cord Injury: A Systematic Review.” Journal of Clinical Medicine 13(11). May 2024. 

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