Try this simple exercise to help you move better and feel better! Also, use your core and breathing to help stabilize your neck and back and reduce neck pain and back pain.
Now you’re going to work on, after you’ve done your warm up with your breathing and engaging your core, you’re going to work on moving the arms over head while breathing out. So in this position the arms are at 90 degrees, shoulders engaged into the rib cage and as you breath out you’re going to soften your ribs first – so breathe in, breathe out soften the ribs, the arms come up over head, don’t allow the chest to pop up, breathe in, come back to 90 degrees. As you breathe out, letting the chest soften, arms come up over head, trying to get a bit of a stretch in the shoulder blades, breathe in, come back to 90. Then as you breathe out, remember to keep the neck long, soften the chest, arms up overhead. And you can repeat this for probably 10 to 20 repetitions until you start to feel a good connection to the pattern and a bit more mobility in your shoulders.