Neck pain, shoulder pain, and upper back pain are very common complaints especially if we are sitting for long durations. Like all pain, this is multifactorial. The way our shoulder blade moves is a key factor in this presentation.
The idea with this exercise is to introduce movements that include the scapula (shoulder blade), shoulder, and thoracic spine (upper to mid back). Repetition of correct movement will help increase the control you have with your shoulder blade movement and subsequently reduce stress on the shoulders and neck.
Start slow and with small ranges. Find a position that is comfortable with no pain in your shoulders or neck.
Begin with 2-5 lift offs, holding each for 2-3 seconds. Then progress to 2-5 rotations.
To start:
• Begin lying on your stomach. (NOTE: If you experience neck pain you can place a towel or small pillow under your forehead. If lying on your stomach creates low back pain you can place pillow under your hips/waist – this will help to ensure you are able to keep your core engaged to prevent arching in your low back)
• Once in a comfortable position, place your hands at your side and set your shoulder blades. To do this you want to think of bringing your shoulder blades down toward your pelvis. A tip is try to squeeze your armpits.
• After setting your shoulder blades, lift the arms and hold (as shown in the video) then lower. Before performing the next rep be sure to breath and set your shoulder blades again.
These mobility exercises will help to open up and relieve some tightness in your upper back. These can help if you have neck pain, poor posture, mid to upper back tightness, or you sit a lot for work.
As we continue to work from home, our at home office may not be the most ideal set-up for comfort. This video series continues to provide some ways you can decrease tension in your neck as well as ways to help strengthen the muscles. You will need a ball similar to a lacrosse ball or yoga tune-up ball as well as something hard such as a metal water bottle or soup can.
These videos highlight some tips to help you decrease muscle tension while you work from home.
Foam rolling is a great way to help loosen the muscles in an area that is feeling tight. Tight hips or quads will benefit from this particular type of rolling seen in the video. Please note the regression and progressions that Phil demonstrates. We recommend starting with a low intensity method and progress if you feel you could use more pressure on the muscles.
