Relieve Wrist, Shoulder, and Neck Pain with Simple Mobility Drills

Have you been dealing with wrist pain, shoulder pain, neck pain—or even a combination of all three?

Past injuries in these areas can leave you with poor mobility and dysfunction, making everyday tasks harder than they should be.

The good news: you can restore motion, strength, and ease of movement with just a few targeted mobility exercises. Here are three effective tips you can start using today.

1. Wrist Clock Wall Stretch

• Place your palm on the wall with your wrist in flexion or extension.

• Move your hand into the positions of 12, 3, 6, and 9 o’clock.

• Hold each position for 10–20 seconds or pulse gently into the stretch.

• Repeat for 2–3 rounds, 3–4 times a week.

2. Band Shoulder Rotations

• Using a resistance band, perform internal and external rotations.

• Keep your elbow tucked at your side and rotate the arm in and out.

• Perform 10–15 reps each way to activate and strengthen the shoulder stabilizers.

3. Behind-the-Back Band Stretch

• Hold a resistance band with one arm overhead and one arm behind your back.

• Gently pull down with the lower hand and up with the upper hand.

• Repeat 10–15 times, or modify by reaching your arms overhead into a “Y” position if full range isn’t possible yet.

Bonus Tip

Add banded wrist flexion/extension and radial/ulnar deviation for even more wrist mobility and strength.

Whether it’s carrying the kids, lifting weights, moving boxes, or simply handling daily household tasks, you’ll feel the difference once these areas start moving the way they should.

If you’ve been struggling with shoulder or wrist pain for a while, don’t wait. Let us help you restore full, pain-free motion and get back to lifting and carrying with ease.

Send us a message today—your wrists and shoulders will thank you.