💆 Neck & Shoulder Pain
Rotator-cuff impingement
Painful arc lifting the arm overhead; night pain on that shoulder.
Daily cuff and scapular control work (band external rotations).
A strong, well-timed cuff keeps the shoulder centred so it stops pinching overhead.
Move — the mechanics that fix it: Cuff + scap control
External-rotation and scapular work daily at low load; avoid painful overhead loading until controlled.
- Alternating Cable Shoulder Press
- Back Flyes - With Bands
- Cable Internal Rotation
- Bent Over Two-Dumbbell Row
Fuel — foods to fuel it
- Kiwi fruit (local SG)
- Red bell pepper (local SG)
- Salmon (cooked) (local SG)
- Bone broth (local SG)
- Gelatin / collagen peptides (local SG)
- Blueberries (local SG)
Daily nutrient targets: protein: 100g (goal), vitamin: 300mg (goal), glycine: 10g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- BPC-157 — ★★★☆☆
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Creatine Monohydrate — ★★★★★
- Whey / Casein Protein — ★★★★★
- Rapamycin (Sirolimus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes neck & shoulder pain?
Rotator-cuff impingement. Painful arc lifting the arm overhead; night pain on that shoulder.
What exercises help neck & shoulder pain?
Key movements: Alternating Cable Shoulder Press, Back Flyes - With Bands, Cable Internal Rotation, Bent Over Two-Dumbbell Row.
What should you eat for neck & shoulder pain?
Foods that support it: Kiwi fruit, Red bell pepper, Salmon (cooked), Bone broth, Gelatin / collagen peptides.
What supplements help neck & shoulder pain?
Evidence-ranked options: BPC-157, Collagen Peptides (+ Vitamin C), Omega-3 (EPA/DHA), Creatine Monohydrate, Whey / Casein Protein.