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 the 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 have a couple of 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.
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
Sit nice and tall, interlace your fingers behind your back, and then slowly raise your arms. With a smooth controlled movement, hold the end position for a second or two and then lower to the starting position. With this exercise, we are stretching out the front of the shoulder which tends to be tight, leading to neck and shoulder pain. We are also working on the mid-back muscles which are oftentimes weak, causing 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
Interlace your fingers in front of you and raise your arms overhead, holding for a second or two. We are working on the muscles around the shoulder blades. Weak muscles in the neck and shoulders are weak will lead to 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
Place your arms behind your head and arch over the chair. In this exercise, we are working on increasing 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, which often 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
Sit nice and tall, with your arms behind your head. Rotate to one side and then rotate back all the way through to the other side. We are focusing on the mobility of the mid back area because that area tends to be tight. Poor mobility in the mid back area can lead to neck and shoulder pain. Go through one set of 5 repetitions, holding each of the end positions 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 click here to check out the Neck Pain Solved program.
Rick Kaselj, MS