A common cause of Back and Neck pain is poor posture. This may be due to sleeping with a crooked neck, going hard at the Gym or poor form while sitting at your desk. Whatever the cause of your pain, it can be debilitating and, well, a pain in the Neck. It is estimated that more than 30% of the adult population of the United States will suffer from Neck pain and more than 16 million adults will suffer from Back pain annually. I’ve devised a list of a few exercises to improve Posture & Circulation that you can perform while sitting at your desk or easily at home.
When trying to improve posture and reduce pain in the Neck and Back it is important to focus on muscles in the Chest, Upper Back and Core. When one piece of the puzzle is out of whack, the rest of the machine can’t function properly. Try to perform the following exercises multiple times throughout the day to help re-align your “puzzle and achieve relief.
Pec/Chest Doorway Stretch
A common cause of poor Posture and Neck strain are tight Pectoralis muscles, or Chest muscles. Your Pecs help with keeping you upright and with Shoulder mobility.
The Pec doorway stretch can be performed on the corner of a wall, seated at your desk or in a doorway. Stand at the corner of a wall or in a doorway with your hands placed on either side of the doorway (or one hand on the corner of the wall). Elbows should be at a 90 degree angle and level with your shoulders, forearms against the door jam or wall. While pressing your forearms against the wall, walk through the doorway until you feel a stretch in your Chest (if on the corner, lean your body into the open side of the room). Hold for 30 seconds, relax. Repeat 10-15 times.
Chest Opener
This exercise will also help to loosen up the Pecs and increase Shoulder mobility by strengthening your Upper Back muscles.
The wonderful thing about this stretch is you can do it anywhere with no equipment. Start standing with your arms at your sides and shoulders down and away from the ears. Next, squeeze your shoulder blades together in the back. If you want to take this a step further and you are flexible enough, try grasping both hands together in the back. Hold for 15-30 seconds and repeat 5 times.
Standing Cat/Cow Pose
Cat/Cow pose is a wonderful Yoga posture to help loosen up hips, glutes and a tight back. If you are comfortable dropping to your hands and knees while at work I highly encourage it! If you would rather do this posture standing and save the “all fours” for the comfort of home, I support that as well.
Start standing with feet hip width apart and a slight bend in the knees. Place your hands on your thighs or knees (whichever is comfortable) and lengthen your neck, looking forward. Next, tuck your chin while you inhale and round your back. On the exhale, release your chin and arch your back so your belly button reaches down toward the floor. Repeat the inhale/exhale for 5 breaths.
Squats
Squats are a wonderful way to help with Circulation and Calorie burn while requiring no equipment. Squats will help to increase Heart Rate, get your blood flowing and work that booty!
If you are wearing heels, take them off for a moment. Start standing with feet hip width apart and chest up, head looking forward and core tight. Next, bend your knees and sit your booty back (just like you would sit in a chair). Pay attention to your knees and don’t let them sneak out in front of your toes. Finally, straighten your legs and stand up. If you’re a little nervous about doing a free-standing squat, you could also use a stationary chair. Sit back into the chair, tap your booty and stand back up (sit squats).
Spinal Rotation Stretch
Spinal rotations are the perfect stretches to alleviate pain in the Upper Back and Neck areas. It helps to open up the Hips, Chest, Back and Shoulders.
Spinal rotations can be performed seated in a chair or seated on the floor. While in a chair, keep both feet planted on the floor and Back straight, looking forward. If seated on the floor, cross both legs while keeping your Back straight and looking forward. Next, place the Left Hand on the Right knee and gently twist toward the Right Knee. Hold for 15-30 seconds then repeat on the other side.
Exercises to Perform at Home With/Without a Yoga Mat
- Downward Facing Dog. Check out this YouTube video for proper Downward Facing Dog form.
- Plank.
- Pushups
- Pigeon Pose. This is a great Hip Opener. Check out this YouTube video for proper Pigeon Pose form.
By adding these exercises to your daily routine (even better multiple times a day) you will help to alleviate the pain in your Neck and Back. Poor posture can be easily fixed through Muscle Building, Muscle Training and Flexibility Training.
As always, please feel free to reach out if you have any questions or comments. If you have questions regarding form for any of the exercises listed, please CONTACT US here. If you are looking for a Professional Training Program to help achieve your goals and/or eliminate your pain, you can reach us HERE.
~~ This site offers Health and Fitness information and is designed for educational purposes. The information found on this site should not replace professional medical advice from your Physician. The use of information found on this site is at your own risk. You should consult your Physician before beginning this, or any other, exercise program. All exercise carries a level of risk. FittHappens assumes no responsibility for injuries while participating in any such activity. Please stop exercise is feeling faint or dizzy.