If you’re fed up with neck and shoulder issues, I’ve got a straightforward blueprint for you – no fluff, just results. Let’s dive into The Resilience Blueprint, a no-nonsense program designed to get you moving better.

✔️ The Blueprint Breakdown:

It’s not rocket science. Four exercises, one resistance band – commit 10 minutes a day for 8 weeks, and let’s build that resilience.

⚒️ Gear Essentials:

Grab a resistance band – any type works. Don’t overthink it; just get one and let’s get to work.

💃The Moves That Matter:

  1. **Single Arm Row:**

   – Activate those shoulders without the circus tricks.

  1. **Upright Row:**

   – Strengthen the upper back – no drama.

  1. **Band Pull Apart/Reverse Fly:**

   – Target the back muscles without the BS.

  1. **Single Arm Lateral Raise:**

   – Build those shoulders without the bells and whistles.

🧐Your Game Plan:

5 days a week, 8 weeks – your call.

– **Weeks 1-4:** 2 sets of 12-15 reps – groove into it.

– **Weeks 5-8:** 2 sets of 8-10 reps – push it up a notch.

Own it, adjust the band, feel the burn, and challenge yourself but don’t kill your self – I want you to aim for a difficulty of roughly 80% effort.

📚 Why These Moves?

A Study from Saeterbakken et al 2020 found that these resistance exercises helped reduce neck and shoulder pain in the workplace.

They observed 2 groups, both of which did a control period of 8 weeks where there was no intervention. Afterwards, each completed these 4 exercises, 5 days a week for 8 weeks. Group 1 completed these exercises once a day, while group 2 did these twice a day.

✌️ There were 2 main takeaways.

  1. When comparing the control group to the training group for both groups, they found there was up to 43% reduction in worse pain and almost an 11% improvement in quality of life after performing the exercises.
  2. When comparing group 1 to group 2, they found no differences in outcomes, meaning whether individuals trained once or twice a day really did not make a significant difference in symptoms or quality of life.

This can be helpful when providing a dosage. More is not necessarily better, so it is recommended you perform these exercises once a day, see how you respond, and you can always increase the frequency, if needed.


This isn’t a magic trick; it’s just solid work. Feel free to mix in your own flavor or ask one of the amazing trainers at ADAPT on the floor for any tips or suggestions!

Even though the exercises did not change strength, there are a variety of reasons why they might have been helpful for reducing symptoms and improving quality of life – reaching over head, throwing a ball, and 

Furthermore, it is important to know that these exercises are not inherently special. These can be a great consideration because they are easy to learn, quick to do, and you don’t need much equipment – just a single band. But other resistance exercises, walking, or your preferred movements like yoga or pilates, that help break up repetitive tasks are also viable options (de Zoete et al 2020, Saeterbakken et al 2017, Sitthipornvorakul et al 2020, Van Eerd et al 2016).

🤓 Summary

If you are looking to reduce neck and shoulder pain and have not found success with stretching or other movements, these 4 resistance exercises using a band have been shown to be an efficient and effective option.

To maximize outcomes, you should perform these once a day, 5 days a week, with progressive effort over the course of at least 8 weeks. 

👨‍⚕️What to do Next??

If you’re serious about leveling up your neck and shoulder game, jump into an assessment with one of our practitioners to lay out a curated plan just for you! It’s not about selling; it’s about getting the work done.

[Book Your FREE Assessment Here]

Recover, Recharge, Repeat.