Exercises to Ease Shoulder and Neck Pain

Today’s technology-centered lifestyle is killing our necks and shoulders. Our desktop computers and mobile devices are giving us pain. Add in a long commute, and our bodies begin to show negative symptoms. We begin to experience conditions associated with poor posture and improper weight distribution. Shoulder impingement and text neck, are two prime examples. The…

The good news is, WE CAN USE MOVEMENT to counteract the negative effects of our technology and car use.

 

Below is a series of my favorite exercises for relieving the effects of these conditions. If you’re experiencing shoulder impingement, text neck, or similar conditions, these will help.

 

Pec Stretch

  1. Lay on your back with a foam roller placed along the length of your spine
  2. Open your arms out wide and let the weight of your arms pull them down toward the floor
  3. Focus on relaxing your chest and allowing it to open and soften
  4. Hold this position as long as it feels comfortable
  5. Variation: bend your elbows in a ‘football goal post’ position for a deeper stretch

Cheerleader ‘I-Y-T’ Exercises

  1. Lay flat on your back on a mat or on the floor (or with a foam roller placed along the length of your spine)
  2. Keeping your arms straight, bring them overhead to form an “I”
  3. Bring your arms back down to your sides and then up and out to form a “Y”
  4. Bring your arms back down to your sides and then straight out to the side to form a “T”
  5. Repeat 10 times

 

Shoulder Punch

  1. Lay flat on your back on a mat or on the floor (or with a foam roller placed along the length of your spine)
  2. Bring one arm in front of your body and make a fist
  3. Without raising your torso off of the floor, punch your straight arm up toward the ceiling
  4. Bring it back down slowly and with control
  5. Repeat 10 times then perform with the other arm

 

Wall Angels

  1. Begin by standing with your back against a wall. Bend your knees slightly so your head, shoulders, and lower back are comfortable
  2. Raise your arms out to the side with your elbows bent at 90 degrees, and rest the back of your wrists against the wall
  3. Stay in this position for 5 to 10 seconds, taking a few deep breaths
    Gently tense your stomach muscles to make your spine rigid
  4. Lower your arms to your sides in a slow and smooth motion, keeping the elbows bent at 90 degrees. You will feel a stretch on the front of the chest
  5. Imagine you are squeezing a tennis ball between your shoulder blades
  6. Now bring your elbows back up to level with your shoulders and pause for a few seconds
  7. Repeat 15 to 20 reps 2 to 3 times per day
  8. Note: If you have tight shoulders you may feel your hands lift away from the wall. This is fine, the trick now is to keep the spine still, and try not to arch your back
  9. Variation: Lay flat with a foam roller placed along the length of your spine
  10. If you’re continually experiencing pain, please make an appointment to talk to me. We can develop a self-care program tailored just for you and your specific needs.

 

Could you use some support calming your Nervous System and making Belly Breathing a daily habit? SIGN UP HERE for the Free Self-Care is Healthcare 5-Day Challenge. Dr. Goldi Jacques-Maynes DC will show you a simple way to feel less tension, stress and anxiety.

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