Got Shoulder Pain? Simple Exercises to do Every day that Really Help!
"What you do every day matters more than what you do once and a while!"
(The Gottham Instiute).
The quote speaks as much to one's health as it does to relationships. It is surprising how the little things have a significant cumulative effect on our health! Think about it: the large purse you carry over the same shoulder every day, the forward neck position you hold when working on the computer, that habit of carrying your child on your hip! That's right everyone... it all adds up.
Shoulder Pain: Why You Need to Exercise at Work to Fix your Pain in the Long Run
Do you realize how much time you spend at work? For example, the average full-time worker (40 hours per week) spends a year on average, 1920 hours at work. That equals 80 days or more than 11 weeks of, day in day out, WORK!
Now... imagine if you work in an office, how many of those hours you actually spend sitting down, not moving and potentially sliding into poor posture. It's no wonder you have shoulder pain!
That is why it's important to exercise at work and to keep moving as much as possible. With that in mind, here's a few tips to help ease that shoulder pain...
Stretching before and after work is a MUST to stretch away those potential aches and pains in your muscles. Doing yoga, pilates or the stretches your physio has taught, first thing in the morning is a great way to start your day. Work out those kinks from sleeping first thing in the morning.
Repeat your stretching routine after work too. Your muscles will thank you and will feel calmer and stress-free.
Get some fresh air on your lunch break. The change of scenery is good for the mind and gets your body moving too! If you have an hour, perhaps you can even squeeze in a walk. It all counts!
Don't forget to move every 30 minutes or so. Grab a glass of water, look out the window or stretch.
If your shoulder pain is niggling at you and the morning stretches helped, here are a few exercises you can do from your desk.
1. Sit straight in your chair, raise your arms straight up over your head, like you're trying to touch the ceiling.
2. Now keep your body still, (it will be harder than you anticipate!)and move your arms forward and backward and the same time. You'll feel the stretch, a pull in your mid back when you move your arms behind your head.
3. Repeat 10 times.
1. Keep your back straight and your chin tucked in.
2. Roll your shoulders forwards 10 times, and then repeat backwards.
This exercise targets the muscle near your shoulder blade.
1. Sit with your back straight and rotate your head sideways so that your nose is directly above your armpit.
2. Hold your head with your hand and gently use it to push your nose closer to your armpit. The hand holding the head is on the same side the nose is turned towards.
3. Hold for 10 seconds and repeat twice on each side.
Shoulder pain can often come from poor posture in the workplace. So remember...the hours you work build up and so does the pressure and pain in your shoulders!
So try these tips and start to feel the benefits quicker!
If the pain persists, you know where we are, seek professional help from a physiotherapist you trust before the problem settles in and becomes chronic.