A new study published in the Journal of Applied Physiology identified five exercises that can significantly reduce shoulder and neck pain particularly among women who worked in offices on repetitive tasks and did computer work. According to the study, strength training exercises using dumbbells can reduce pain and improve function in the trapezius muscle, the large muscle which extends from the back of the head, down the neck and into the upper back. The exercises also improve the muscle's ability to respond quickly and forcefully among women suffering trapezius myalgia, a tenderness and tightness in the upper trapezius muscle.

Five strength exercises — the one-arm row, shoulder abduction, shoulder elevation, reverse fly and upright row — can substantially reduce perceived pain.

If you don't have a fitness trainer, have a look at the instructions to these exercises here.