Food & Mood
Do you work a desk job? Do you have neck or upper back pain? Do you often find yourself fidgeting throughout the day, unable to find a position that gives you relief?
Neck and upper back pains associated with postural-related issues are among the most common injuries today. It is almost impossible to have good posture due to the amount of time we spend in a slouched position. Most of us work desk jobs where we spend 8 hours a day hunched over a computer. Even when we aren’t working, we find ourselves slouched over our phone or curled up in front of the TV for a good chunk of the day. Because we spend a lot of time in a slouched position, our bodies adapt, and poor posture becomes our new normal. Chronically poor posture creates neck and upper back pain, as well as a multitude of shoulder injuries, so it’s important to work on improving your posture on a daily basis. Here’s a few exercises and stretches you can do to ease your pain, and improve your posture:
Begin seated with good posture.
Place one hand underneath a chair to help keep your shoulder down. Slowly move between these three stretches:
1. Scalene Stretch (front-side of the neck)
2. Upper Trap Stretch (side of neck/top of shoulder)
3. Levator Scapulae Stretch (back-side of the neck)
Hold stretch for 1 minute at each angle, and repeat 3 times throughout the day.
Pec Stretch
1. While standing, place one or both arms out to the side against the frame of a door.
2. Gently bring the opposite leg forward in a gentle lunge until a stretch is felt in the chest.
3. Hold this position for ~1 minute, breathing deeply; as your muscle elongates, try to lunge deeper into the stretch. Repeat stretch on both sides, ideally 3 times throughout the day.
Note: Try the stretch with multiple angles as shown in the picture.
SCAPULAR RETRACTIONS
Move your shoulder blades back and down. Hold for 5 seconds, relax and repeat 10 times. Aim to complete a set of 10 every hour or so throughout the day.
CERVICAL RETRACTION / CHIN TUCK
Slowly draw your head straight back, creating a beautiful double chin. Hold for 5 seconds and repeat for 10 reps. Aim to complete a set of 10 every hour or so throughout the day.
ELASTIC BAND EXTERNAL ROTATION
Start by holding an elastic band with your elbows bent to 90 degrees by your side. Squeeze your shoulder blades back and down and hold this position during this exercise. While holding the elastic band, move your hands away from each other so that your forearms move from pointed forward to pointed towards the side as shown. Return to starting position and repeat. Aim to complete 3 sets of 10 reps per day.
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