Simple Exercises to Relieve Neck and Shoulder Pain
Most of the time we say, our back is tight, our shoulders are tight. Actually, the FRONT is what is tightening. The muscles and areas in the BACK are sore because they are being OVER-stretched and over-stressed. Muscles that are 3 inches have been trying to be 5 inches, for way too long. Now they are getting to the point where they can’t keep doing it and are “tired.”
Most people who spend inordinate amounts of time at desks and computers have shoulders that pull forward, hunching. The pectorals and other muscles that are in the front,pull us forward, and tighten, bunch and shorten (my terms). To compensate for this, the back muscles all stretch and lengthen. this over-stresses them. Sound familiar?
There are a couple of very simple exercises you can do that will eliminate or minimise your distress. And, as always, if you are unsure or have extreme discomfort- check in with a chiropractor, osteopath or holistic practitioner.
Shoulder rolls: a dance exercise I learned years ago. very simple, and you can do them anywhere, so no excuses not to multi-task. I often do them while driving. Just one note, you want to concentrate on backwards rolling, not forward. Chances are, your shoulders are already pulling and “rolling” forward just fine. The intent here is to counter that and balance that. gentle roll: Up. Back. Down. And when lowering your shoulders down, feel your arms and fingers open and stretch downward.
Doorway stretches to open up the front muscles. stand in doorway, hands on the sides, gently step through with one foot slightly in front. Feel the GENTLE stretch. breathe. Repeat this 5-10 times, only feeling mild to moderate stretch/discomfort. When we push our bodies HARD, the body might comply in the moment, but creates a stronger protectionist reaction at the same time. You will tighten up extra, later on. So keep it gentle, think of it as suggesting or nudging your body into loosening up, rather than demanding. It is far more successful, and far quicker. Move your hands to a few different heights. This will stretch out different areas and muscles. do NOT grip the doorway. Keep hands and arms as relaxed as possible. do this 2-3 times a day, and within a few days you will see a huge difference
The next exercise, I don’t have a name for.
Hold something lightly behind your back, like a small towel. without gripping it, loose wrists and elbows, lift upward as far as comfortable, extend out behind you, then lower back down.
As you develop a feel for this, you will begin to feel the muscles working right up between the shoulder blades. It’s a good kind of sore. Those muscles are waking up and being allowed to come back to their shorter “tighter” optimal length.
This exercise strengthens the muscles scapular area/ shoulder blades etc that HOLD the body in a better posture and relieve the pressure on neck, shoulders etc. note, to try looking ahead, and not down at ground when doing this, makes a difference. Only do 5-10 reps 2-3x/day. You can build more over time.
If pain persists consult with a Chiropractor, Osteopath, or Holistic Practitioner. But there is a lot you can do first, on your own, to relieve discomfort and build posture that will minimise or remove long term discomfort.
I am an Education Specialist, Health Coach and Author. I work with aspects of the teachings I have learned from Andean shamanic and cosmology, to health, nutrition and education. Everything is energy. Energy must flow. Like water, when it does not flow, it stagnates and is not healthy. These techniques help your life to flow. I have been initiated into many of the ancient lineages and learned ceremonies, rites of passage and healing techniques. I have worked as a healer and done workshops and taught some of these aspects – passing the teachings on.
Author of:
Dancing in Your Bubble : ancient teaching, modern healing
Natural Support for Alzheimer’s
Getting a Handle on Happy : find and fix causes of stress and depression
The Naturally Smarter Kid : a parent’s guide to helping kids succeed in school and life
Cafe of the Hungry Ghosts : behind the veil of ordinary – a paranormal-ish fiction book
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