Neck pain is one of the most common everyday complaints, whether it’s caused by poor sleep, bad posture, an awkward twist or too much stress. But according to our Fareham chiropractor, many people are suffering unnecessarily, as there are simple strengthening exercises that can help to keep neck pain at bay. And the same goes for shoulder pain. Strengthening your shoulders can not only help to prevent shoulder pain and stiffness, but it can protect your elbow joints too!
Here are some simple ways you can avoid neck and shoulder pain:
1. Whenever you feel exasperated at work or at home, press your forehead into your palms.
Most of us tense up our neck muscles when we feel stressed or anxious, but this can lead to pain and stiffness. You can help to reduce tension and strengthen your neck muscles with the simple exercise below. (And the best part is that no one at your home or office will even know you’re exercising!)
In a sitting position, lean forward and place your elbows on your desk or table. Then, with your head centred over your shoulders, press your forehead into your palms and use your palms to resist the force of pressure from your head. Hold this position for three to five seconds, release, and repeat three to five times. Next, sit up straight and place your palms on the back of your head with your elbows out to the sides. Press your head back into your palms and use your palms to resist the pressure of your head. Again, hold this position for three to five seconds and repeat three to five times.
2. Prop yourself up twice a day.
This is a great shoulder strengthening exercise for all you office workers, but it can also be done at home. Place your palms on the edge of your chair and press down into your hands. As you do this, lift your hips and buttocks an inch or two into the air. Hold this position for five seconds, lower, and repeat five times.
3. Retract your shoulder blades as you watch TV.
What better time to improve your health than when you watch your favourite TV show?
Sit on the edge of your chair and lengthen your spine, as you would do if you were trying to grow taller. Place your hands in your lap and pull your shoulders as far back as you can, pinching your shoulder blades together. Hold this position for the length of a TV advert. Repeat this exercise one more time during the course of the evening.
Start these exercises today and make them part of your daily routine! You’ll be surprised how much they can make a difference.