Have both arms grab the pole with palms facing forward or down. Use the nonpainful shoulder arm to raise the painful shoulder arm up and overhead to the point of pain or stretch. Perform up to 10 ...

Sitting with your shoulders rounded forward most days can raise your risk of neck and shoulder pain. Stretches like the wall angel, sleeper stretch, and arm swings can ease pain and improve mobility.

These stretches will help to loosen that upper back in no time. There can’t be a desk worker in the land who hasn’t walked away from their work station with crippling neck and shoulder ache.

To reap the most benefits, try using a yoga block (or something of a similar size) to maximise the stretch. Start next to a wall, so one hip and shoulder are touching it. Bring the outside leg ...