This layer of muscle runs across your upper back, through your shoulders and up your neck. Lugging a heavy purse around all day on one shoulder can cause some major pain in your trapezius. Wall Angels 1. Start standing, feet wide, with your back against a wall, arms extended out to the side with your elbows bent 90 degrees, palms facing forward. 2. Keep your head, spine, butt, elbows, and backs of your hands against the wall, slide your arms straight up overhead.