Stretch and relax

Since almost everyone on the ‘team’ noticed that, in fact, their shoulders were up to their ears when sitting at the computer, I’ve changed the direction I was heading this week with my blog.  Instead, I will focus on some simple stretches and exercises that may be helpful in reducing tightness in the back of the neck and upper shoulders (basically your traps and rhomboids).

Before we get into that, do consider approaching the tightness by simply being aware of it and observing if any of the following are true for you.  Or, do any of the statements make you slightly angry, resentful?  If so, definitely pay attention.  What irritates us most is often something we need to work on at another level.  Some of this was on my previous blog in response to a couple of posts.  I reiterate for those who missed it.

Looking at sore aching shoulders and upper back from a psychological viewpoint -- are you carrying the weight of the world on your shoulders? Are there obligations you take on that you could delegate to someone else? Perhaps you allow people to heap things on you that, at some deeper level (perhaps not consciously), you resent?

From a physical point of view, try an ice pack for 10 minutes out of an hour to help relieve inflammation. Make sure there is a layer of fabric between the ice and your skin. If it is the right thing for you, you will actually sigh with relief when the coldness soaks in a bit. If it is uncomfortable ... stop immediately.

Stretches:

• First, do your ‘drop the shoulders routine’ from the last post to relax a little.
• Put your arms up in front of you, palms together in a prayer position, elbows at shoulder height.
• Spread your arms apart until they are parallel to your chest and hands are facing forward; keeping the elbows at shoulder height if you can (if not, go up as high as you can but not over your shoulder height).  This looks sort of like a ‘stick em up’ position.
• Concentrate on your shoulder blades (wings / scapulae)
• Breathe in and try to pinch your shoulder blades together toward your spine; hold for one second and breathing out, bring your arms back to the parallel to chest position.
• Repeat 3 times.

This exercise will help open the chest area, use the back muscles in a different way and start on the way to getting rid of the rounded shoulder look that computer geeks develop very quickly.

Tomorrow we will work on another easy to incorporate chest stretch that requires no exercise equipment.

To better posture …

Sue Crutcher, Personal Trainer

Life Empowerment Mentor and Success Coach