Neck & Shoulder Exercises for Pain

I used to have neck, shoulder, arm pain and numbness and headaches.  Mostly while I slept.  I tried going to our great Chiropractor, awesome Massage practitioner, wonderful Acupuncturist, Energy Work and I would get relief for only a day or so.  Even essential oils didn't work.  This challenge went on for over a year.  I was frustrated and didn't know what to do.  I went to the our local Physical Therapist and they showed me some simple exercises.

Here's my versions of the ones that were the most effective.