work fit logo
clock icon
Mon-Fri | 8:00A-6:00P EST
Business Service hours
phone icon
(888) 968-2980
Give us a call today



Feel free to click on any of the headings below to jump right to the section you need.

shoulder skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.

If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.


Hold each stretch for 15-60 seconds and repeat 2-4 times.

Sleeper Stretch

sleeper stretch
sleeper stretch

Lay on your side-lean torso back about 45˚. Bring your shoulder and elbow to 90˚. Use opposite hand to push hand towards the floor, keeping elbow in original position.

**This should be a very MILD stretch; more is not better**

Repeat on opposite side.

Bank Robbers

bank robbers stretch
bank robbers stretch

Lean entire back/shoulders against the wall, bring shoulders and elbows to 90˚, slowly slide arms keeping upper back/shoulders against the wall.

Physioball Chest Stretch

physioball chest stretch

Lay on the physioball, relax chest/arms out to your side. Hold dumbbells for a deeper stretch.

Tricep Stretch with Variation

tricep stretch
tricep stretch

Raise arm behind head, use opposite arm to push elbow downward. If you can’t reach your arm behind your head, use a strap. Repeat on opposite side.


Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Military Press

military press exercise
military press exercise

Maintain good posture, start shoulders and elbows at 90˚, press hands straight overhead.

Side Raises

side raise exercise
side raise exercise

Maintain good posture, raise arm to shoulder height. Repeat on opposite side.

Anterior Raises

anterior raises exercise
anterior raises exercise

Maintain good posture, keeping elbow straight, raise arm in front of you. Repeat on opposite side.

Posterior Delt Flys

posterior delt fly exercise
posterior delt fly exercise

Maintain good upper body posture, maintain a straight wrist, bring arms out to your side, squeezing shoulder blades together.



Practice these safe postures

good shoulder posturegood shoulder posture
  • Bend elbow 90 degrees
  • Reach at mid chest level with elbow slightly bent
  • Reach overhead with elbow at mid chest level and slightly bent
  • Reach out to the side below shoulder height
  • Keep elbows close to sides


Do not adopt these postures

bad shoulder posture
  • Prolonged overhead reaching
  • Locking out elbow while reaching at/above shoulder height
  • Reaching behind the body
  • Prolonged overhead reaching with shoulder shrug
  • Prolonged reaching out to the side at/above shoulder height
  • Elbows away from the body
  • Shoulder shrug

Interested in having ergonomics and injury prevention for your workforce?

Back To TopContact Work-Fit

More Body Parts

neck skeleton highlight

Neck & Upper Back

chest skeleton highlight


shoulder skeleton highlight


elbow skeleton highlight


wrist skeleton highlight

Wrist & Hand

core skeleton highlight


lower back skeleton highlight

Lower Back

hip skeleton highlight


knee skeleton highlight

Thigh & Knee

ankle skeleton highlight

Ankle & Foot


 Work-Fit employees across…

43 locations in….

21 states…

Over 25 years of service.