If you sit a lot at work, I have a couple of quick exercises that will help you alleviate your neck and shoulder pain-relieving exercises.
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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
Sit nice and tall, interlace your fingers behind your back, and then raise your arms slowly. With a smooth, controlled movement, hold the end position for a second or two and then lower it 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 midback muscles, which are often weak, causing neck and back pain. If you find it difficult to do the exercise in a sitting position, you can go through the motions in a standing position.
Laced Fingers and Arms Back
Go through one set of 5 repetitions, holding the end position for a second or two.
2. 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, endurance, and strength. So, we are working on improving activation, endurance, and strength with this exercise.
Laced Fingers and Arms Overhead
Perform 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 midback. This exercise helps in loosening up the mid back area. We are specifically working on the mobility of the bones in the midback area, which often gets 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 through to the other side. We are focusing on the mobility of the midback area because that area tends to be tight. Poor mobility in the midback 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 for Neck and Shoulder Pain-relieving Exercises.
Rick Kaselj, MS
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.