Whether we’re working at our computer desk or scrolling through our phones, we spend a lot of our time looking down. They usually lean forward at the same time.
When you slouch, your shoulders round and your head rolls forward, a painful condition called “”.text neck.”
This will make your upper back weaker and your chest tighter. Over time, the shoulders can become overcompensated, causing painful knots in the neck and shoulders, and even headaches.
How to prevent neck and shoulder pain
As a fitness trainer, I do five stretching exercises every morning to prevent neck and shoulder pain, especially from text necks.
1. Chest myofascial release
I like to start with myofascial release exercises. Myofascial release exercises are massages that target pain in the fascial tissue that wraps around the muscles.
procedure:
- Take a lacrosse ball (or a tangerine-sized myofascial release ball) and press firmly while rolling up and down where your shoulders and chest meet.
- If you want a deeper massage, place the ball between your chest and the corner of the wall. Find a knot (a soft spot) and rub the ball into the knot by moving your body up and down.
- Do this for 30-60 seconds and repeat on the other side.
2. Myofascial release of the upper trap
Next, relax and warm your back muscles by focusing on your trapezius muscles (aka “traps”) in your upper back between your shoulders and neck. These traps are very tense when the shoulders are rolled forward.
procedure:
- Take the myofascial release ball in your right hand and place it over your left shoulder near your neck.
- Move the ball until you find the knot. Then press the ball to your shoulder and lower your arm. The weight of your arms helps the ball tie the knot.
- Do this for 30-60 seconds and repeat on the other side.
3. Wall Angel
Now strengthen your upper back. Rounding your shoulders stretches your upper back, so don’t use those muscles as much. This weakens them and overcompensates with our traps.
procedure:
- Sit facing the wall and press your hips against the wall. This doesn’t require deep ‘wall sitting’, but it’s a comfortable seat.
- Lift your arms into a “W” shape, keeping your elbows and wrists against the wall.
- With your hips against the wall, raise your arms about a foot along the wall, keeping your wrists and elbows as close to the wall as possible.
- Return to starting position.
- Do 3 sets of 10 repetitions.
4. chest stretch
This deeper stretch helps Stretch your muscles and increase your range of motion.
procedure:
- Extend your right arm sideways toward the wall. Place your palms and arms against the wall.
- Begin to slowly rotate your body to the left away from the wall. Stop when the intensity of the stretch reaches his 6/10ths.
- Hold for 30 seconds to 2 minutes, then repeat on the other side. Try different positions with your hand while holding it. Mainly raise your arms a little bit and stretch deeper.
5. Neck circumference
There are over 20 muscles in your neck, and these circles tell you where they are tight.
procedure:
- Clasp your hands behind your back and “pull” your shoulders.
- Slowly rotate your head from your chin toward your chest so your right ear is toward your right shoulder.
- Slowly look up at the ceiling and continue making circles so that your left ear points toward your left shoulder, pulling your chin back toward your chest.
- Reverse direction.
- If any part of this circle is particularly tense, pause and stretch for about 30 seconds before continuing.
- Draw the circle 3-4 times in each direction.
Please note that these exercises are not for everyone. If you have any physical condition or health concerns, consult your doctor before trying stretching.
And while this routine can prevent or alleviate pain, it’s also recommended to create an environment where you don’t have to look down too often.
This means holding your phone up when you look at it. Ergonomic desk setupand move all day.
Stephanie Melinger I am a certified personal trainer and specialist in corrective exercises.She is also the founder of omnia fit and a lighter health dayFollow her on Instagram @omnia_fit_.
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