💆 Neck & Shoulder Pain
Upper-cross posture (desk/phone)
Tight upper traps, rounded shoulders, tension headaches.
A posture reset every 45 minutes — chin tuck + shoulder roll.
Desk posture is the driver; a 10-second reset on a timer undoes hours of forward-head load.
Move — the mechanics that fix it: Postural re-balance
Strengthen deep neck flexors + lower traps (chin tucks, face pulls, Y-raises); open thoracic spine daily.
- Alternating Cable Shoulder Press
- Back Flyes - With Bands
- Bent Over Two-Dumbbell Row
- Chin-Up
Fuel — foods to fuel it
- Kiwi fruit (local SG)
- Salmon (cooked) (local SG)
- Spinach (cooked) (local SG)
- Pumpkin seeds (local SG)
- Tofu (firm) (local SG)
- Blueberries (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 25g (limit), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Magnesium — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Creatine Monohydrate — ★★★★★
- Whey / Casein Protein — ★★★★★
- Rapamycin (Sirolimus) — ★★★★★
- Statins (Atorvastatin/Rosuvastatin) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes neck & shoulder pain?
Upper-cross posture (desk/phone). Tight upper traps, rounded shoulders, tension headaches.
What exercises help neck & shoulder pain?
Key movements: Alternating Cable Shoulder Press, Back Flyes - With Bands, Bent Over Two-Dumbbell Row, Chin-Up.
What should you eat for neck & shoulder pain?
Foods that support it: Kiwi fruit, Salmon (cooked), Spinach (cooked), Pumpkin seeds, Tofu (firm).
What supplements help neck & shoulder pain?
Evidence-ranked options: Magnesium, Omega-3 (EPA/DHA), Creatine Monohydrate, Whey / Casein Protein, Rapamycin (Sirolimus).