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Avoid Pain in Your Neck and Shoulders

by | Sep 13, 2020 | Training

It is important to be aware of how we move. The following are a few ideas that will help you increase your awareness of what you are doing with your body that can cause pain.

Be comfortable when reaching for an object

Frequently I notice people reaching out of their comfort zone. Your comfort zone is the area you can retrieve an item without moving or extending any part of your body. It is the area located in front of and directly to the side of your body. I put together this simple video to show you what I mean.

If you are going to retrieve an item from behind your body, get out of your chair or swivel your chair around. Never reach for something while extending your arms behind your body. Move everything closer to you if you can. Stop and think about what would be easier for you. Simple adjustments to your daily routine and habit should help avoid injury while reducing pain.

Be comfortable when carrying an object

I also frequently see people carrying things awkwardly, increasing the risk of injury or pain. In this video I wanted to show the best way to carry a bag.

Lastly, here are a few other things you might consider doing to help aviod or relieve neck and shoulder pain.

Professional and Self-Massage

Neck and shoulder tension can be relieved with massage. Since the body works together as a whole treat yourself to a professional full body massage from time to time. In this fast-paced age we live in a massage is more a necessity than a luxury.

With professional massages off-limits during this time why not try some self-massage? Add a few drops of essential oil to a small bottle of sesame oil and then apply to the area you are going to massage. It will make it much easier to massage your muscles. Self-massage is easy to do with many of the massage tools available to buy at your local chemist.

Neck Stretches

Simple and gentle neck stretches to the left and right will help to ease built-up tension and get the oxygen moving again. If your neck feels tight, massage it first and then gently stretch. Stretching works better when the muscles are warm. Do not stretch in a cold drafty room if you have tight muscles. For more on stretching, check out this article too.

Rest Your Arms Down by Your Side

If you’re out and about, active, working or generally busy make sure you do nothing with your arms for about 10 -15 seconds every 10 -15 minutes. Let your shoulders and neck recover several times per hour for seconds rather than a few times a day for several minutes.

Stand Up and Move About

If you are sat down or on a smart device for extended periods, make sure every hour take a break and rest your body. Take a walk. Drink some water. Do a few shoulder shrugs to release tension. Keep your mind and body moving.

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