Neck & Shoulder Pain physiotherapy, online or at home
Tech neck, cervical spondylosis, frozen shoulder and rotator cuff. Assessed live by a senior physio, treated with a plan that has an end date.
Common symptoms
- Stiff neck and limited rotation
- Pain between shoulder blades
- Headaches starting from the neck
- Tingling into the arm or hand
Usual causes
- Screen and phone posture ('tech neck')
- Cervical disc degeneration
- Frozen shoulder (adhesive capsulitis)
- Rotator cuff strain or impingement
How we treat neck & shoulder pain
- 01
Mobility work for the upper spine and shoulder blade
- 02
Deep-neck flexor and scapular strengthening
- 03
Nerve-glide exercises for arm symptoms
- 04
Ergonomic fixes for your exact desk setup
Three staples from a typical neck & shoulder pain plan
Your physio chooses the version, range and load that fits you. Never start on red-flag symptoms.
Chin tuck
Deep neck flexors, posture
10 × 5 sec hold
Neck rotation
Cervical mobility
5 each side, slow
Wall slide
Shoulder blades, upper back
3 × 10
Questions about neck & shoulder pain
Is cracking my neck harmful?
Occasional self-cracking isn't dangerous, but it's a sign of stiffness that exercise fixes far better. We'll give you safer mobility drills that actually last.
Related conditions
Start fixing your neck & shoulder pain this week
Talk to a senior physiotherapist, get a clear diagnosis and a plan. No card, no commitment.