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Ditch the shoulder pain!

on Tuesday, 14 July 2015. Posted in Doctor of Fitness

If you’re hunched over your desk all day and aren't taking regular breaks to move around, you're probably suffering from one or more of the following:

  • stiff neck
  • achy back
  • numb butt
  • shoulder pain

A little exercise can do wonders for these ailments. Even if you can’t work out while you work, schedule small stretching breaks throughout the day to loosen up those tight muscles.

Here are six stretches you can try today. Hold each stretch for about 15 seconds. Try doing them at least once an hour (think “shoulder, shoulder, neck, neck, back, back”).

Shoulder stretches:

  • Lace your fingers behind your back, gently straighten elbows while reaching up and back.
  • Grab under your right upper arm and pull the arm across your chest at shoulder level. Repeat for other shoulder.

Neck stretches:

  • Lace your fingers behind your head and gently pull your chin towards your chest.
  • Do slow exaggerated nods—looking up and down—several times, followed by shaking your head from left to right several times.

Back stretches:

  • Sit up tall in your chair, lace fingers together and stretch your arms overhead, palms toward the ceiling. Lift your chin up, and then tilt your head back, inhale, exhale, release. Repeat.
  • Place your hands on the edge of your desk and slowly push your chair back until your head is between your arms and you're looking at the floor. Slowly pull yourself back in. Repeat a few times.

Just because you’re stuck at a desk all day doesn’t mean you can’t sneak in a little exercise. Your body will thank you for it later. 

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