Filed Under (General) by Rick Kaselj
Hey, I hope you are having a great Sunday!
I just want to remind you that today is Father’s Day. So make sure to take time to call your father and let him know how awesome he is.
I am camping with the family and we are having a great time under the sun at the lake.
Now, I have another exercise routine for you. If you sit a lot at work, I got a couple quick exercises that will help you alleviate your neck and shoulder pain.
In today’s video, I will go through a neck and shoulder pain exercise routine if you sit all day.
The Neck and Shoulder Pain Exercise Routine if You Sit All Day
CLICK HERE to watch the Youtube video.
I got Donnalee to demonstrate.
#1 – Laced Fingers and Arms Back
Laced Fingers and Arms Back
You are sitting nice and tall. You are interlacing your fingers and then you are bringing your arms back. In a smooth controlled movement, you are holding the end position for a second or two and then come back to the starting position. We are stretching out the front of the shoulder which tends to be tight and leads to neck and shoulder pain. And then we are working on the mid-back muscles which are oftentimes weak that causes neck and back pain. If you find it difficult to do the exercise in a sitting position, you can go through the movement in standing position. Go through one set of 5 repetitions holding the end position for a second or two.
#2 – Laced Fingers and Arms Overhead
Laced Fingers and Arms Overhead
You are interlacing the fingers, bringing the arms overhead and holding for a second or two. We are working on the muscles around the shoulder blades. When the muscles in the neck and shoulders are weak, these will have poor activation, poor endurance and poor strength. So we are working on improving activation, endurance and strength with this exercise. You will go through one set of 5 repetitions, holding the end position for a second or two.
#3 – Chair Arch
You will put your arms behind your head and over the chair. We are working on the mobility of the mid back. This exercise helps in loosening up the mid back area. We are specifically working on the mobility of the bones in the mid back area or in the spine which oftentimes get tight because of sitting too much. Go through one set of 5 repetitions in a smooth controlled movement, holding the end position for a second or two.
#4 – Chair Rotation
You are sitting nice and tall then put your arms behind your head. You will rotate to one side and then rotate back all the way through to the other side. We are focusing on rotation and working on the mobility of the mid back area because that area tends to be tight. The poor mobility in the mid back area leads to neck pain and shoulder pain. Go through one set of 5 repetitions holding each of the end position for a second or two. You will do 5 on each side so that should be a total of 10 movements.
Give this exercise routine a go to relieve your shoulder and neck pain.
If you are looking for a resource to help you find relief to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:
Rick Kaselj, MS