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5 Ways to Relieve Office Neck and Shoulder Tension for Good

5 Ways to Relieve Office Neck and Shoulder Tension for Good

If you’ve ever worked in front of a computer for long periods of time, then you don’t need me to tell you that this type of desk work is a surefire way to cause neck and shoulder tension. While you may be so sick of the accompanying headaches, stiffness, and general discomfort that you fantasize about suing your employer for compensation, I’m here to tell you that there are more effective ways to get relief. Here’s how to prevent and cope with neck and shoulder tension so you feel better—for good.

1. Correct your posture

The best way to cure neck and shoulder tension is to prevent it in the first place. You can do this partly by identifying when your posture is sub-optimal and then making proper adjustments. Odds are extremely high that whatever posture you adopt while staring at a computer screen is putting strain on your neck and shoulders. Here’s how to fix it:

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Whenever you sit down at your computer, imagine that someone is tugging on the hair at the center of the back of your head, gently drawing your head toward the wall behind you. At the same time, imagine that a balloon is attached to the top of your head, gently tugging it upward. The idea is that by subtly realigning your head, neck, and shoulders in this way, you’ll adopt a posture that’s less likely to create tension.

2. Strengthen your muscles

Weak trapezius, rhomboid, and latissimus dorsi (aka lat) muscles can all contribute to neck and shoulder pain. On the flip side, strengthening these muscles can help prevent tension from happening in the first place. You can target these muscles with workouts—check out these exercises for traps, rhomboids, and lats. If you’re not the powerbuilding type, you can also strengthen these muscles with a few yoga poses. Keeping your muscles in shape will make them less susceptible to the strains of office work.

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3. Change up your sleep position

Neck and shoulder tension that’s caused by desk work can be exacerbated by an unexpected cause: namely, the way you sleep. By changing your sleeping position, you can give your muscles a much-needed break and allow them to properly recover from days at the office. Most experts agree that sleeping on your stomach is the worst position because it places strain on the neck’s vertebrae. This means that sleeping on your side or back is your best bet when it comes to preventing neck and shoulder tension. It’s also critical that you choose the best mattress for your preferred sleeping position.

4. Massage yourself

Massage therapy is a great way to relieve tension, and you don’t have to fork over hundreds of dollars to a masseuse in order to reap the benefits. In fact, you can relieve neck tension while sitting at your desk. Here’s how:

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  • Start by placing your hands over your shoulders. Exhale, gently drop your head back, and slide your hands from your shoulders toward your neck, squeezing the whole time.
  • Next, place your elbows on your desk and let your head drop forward. Move your fingertips in small circles while massaging your neck from the shoulders to the base of your hairline.

These simple exercises can help you target sore muscles and relieve neck tension before it turns into a (literal) headache.

5. Embrace the power of tennis balls

Want to take your self-massage up a notch? Then grab a couple of tennis balls and try using them in one of two ways:

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  1. Put two tennis balls in a sock and tie off the end. Next, use this massage device to apply pressure to tense or sore muscles—either by pressing it into your muscles or by laying on top of it. (For more detailed instructions, check out this video.)
  2. Target the shoulders by grabbing a tennis ball, positioning yourself 18 inches from a wall, and sitting into a partial squat (with your butt pressing against the wall). Place the tennis ball at the top of your shoulder, so that it’s pressed between your shoulder and the wall. Stand up very slowly (an inch at a time), allowing the ball to roll along one side of your spine as you stand up. If you hit a sore spot, pause and allow the pressure to work its magic before continuing on. Reverse the process by slowly sitting back down into a squat. Then switch sides.

The value of using tennis balls to roll out sore muscles is that they allow you to focus the pressure directly onto the muscles that are causing you issues (without exhausting your fingers).

Of course, there are plenty of stretches and yoga poses that can also provide additional relief. But the strategies I’ve outlined above will help you do more than cope with generalized tension or pain. They’ll allow you to target specific sore spots and prevent neck and shoulder tension altogether.

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Kenny Kline

Entrepreneur

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Last Updated on November 5, 2019

How to Use Visual Learning to Work More Effectively

How to Use Visual Learning to Work More Effectively

Knowledge is essential to become successful in life, your career and your business. Without learning new concepts and becoming proficient in our craft, we cannot excel in our chosen careers or archive knowledge to pass down to the next generation.

But content comes in various forms, and because how we learn influences how much we know, we need to talk about learning styles. This article will focus on how to utilize visual learning to boost your career or business.

The Importance of Knowing Your Learning Style

Knowing your learning style enables you to process new information to the best of your ability. Not only does it reduce your learning curve, you’re able to communicate these same concepts to others effectively.

But it all starts when you’re able to first identify the best way you learn.

As a college student, I soon figured out that taking online courses without visual aids or having an instructor in front of me led to poor retention of concepts.

Sure, I got good grades and performed excellently in my online exams. However. I discovered that I couldn’t maintain this performance level because I forgot 80 percent of the course content by the end of the semester.

There are several types of learning styles known to mankind. To give an idea of how visual learning stacks up against other learning styles, here’s a brief mention of some of the different types of learning styles we have.

The four most popular types of learning styles are:

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  • Visual learning style (what this article talks about).
  • Aural or auditory learning style (learning by listening to information presented).
  • Verbal or linguistic learning style (learning that involves speech and writing).
  • Tactile learning style (learning by touching and doing)

But for the purposes of this article, we will be focusing on using visual learning to boost your career or business.

How to Know If You’re a Visual Learner?

When it comes to boosting your career, business (or education), a visual learner is one who would most definitely choose shapes, images, symbols, or reading over auditory messages.

I’m talking about preferring to read an actual map when navigating to a new place over listening to verbal directions. I’m talking about discovering that you actually have trouble remembering what your manager said at the meeting because there were no graphs or illustrations to support the points raised.

Most people who struggle with learning probably aren’t leveraging their best learning styles. The earlier you identify how your learning style can boost your success, the less struggle you will encounter with processing new information throughout your career.

However, visual learning in particular CAN 10x your career or business whether it is your preferred learning style or not. And here’s why:

Several studies have arrived at the conclusion that the brain retains more information with the help of visual aids. In other words, images are directly processed by our long-term memory which helps us store information for longer periods of time.[1]

While some lessons can be performed orally, several concepts can only make sense if you have an image with an explanation of sequences (i.e learning about the human DNA).

Visual learning does use a different part of the brain and visual cues are processed by the part of the brain known as the occipital lobe.

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By engaging more parts of the brain during learning, you’re able to have a fuller understanding of concepts and facilitate better interaction with your immediate environment.

How to Use Visual Learning for Success

Here’re 4 ways to use visual learning to boost your career or business:

1. Bring back the to-do list. Then add shapes and colors to boost productivity.

We live in an age where computers have taken over virtually every aspect of productivity and most human functions. But written lists are making a comeback, and with an endless number of important tasks to complete, having a to-do list of tasks in order of importance can improve your productivity.

While coming up with a list is initially challenging, adding colors and shapes to written lists that you personally write and manage gives you an extra layer of assurance and boosts aids recall so that you actually get stuff done.

I have tried this technique in my work as a registered nurse and discovered that adding shapes and colors to to-do lists helps me delegate tasks, recognize where more work is needed, and makes it easy to cross off completed tasks at the end of the day.

2. Add graphs, charts and symbols to your reports.

Yes, it seems like more work cut out for you. However, graphs enable you monitor the heartbeat of your business.

Graphs and charts help you trend your finances, budget, and pretty much any data overtime. With the help of free and premium software available on the market, it has become easier to take plain data and in a matter of seconds, have relevant information displayed in different shapes and images.

As an entrepreneur, you can make predictions and allocate funds wisely when you’re able to see whether your efforts are rewarded. You can use colors and charts to delegate actions to members of your team and track performance at the same time.

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And when broken down into monthly, quarterly, bi-annual or annual goals, graphs and charts communicate what ordinary text cannot.

3. Effectively brainstorm with mind-mapping.

Mind-mapping is not new but I don’t think it’s been talked about as often as we do to-do lists.

With mind mapping, you’re organizing information accurately and drawing relationships between concepts and pieces from a whole.

Think of a mind map as a tree with several branches. For example, the tree can symbolize healthcare while each branch stands for nursing, medicine, laboratory science, and so on. When you look at nursing, you can further branch out into types of nursing; pediatric, women’s health, critical care, and so on.

It’s an interesting relationship; the more ideas you’re able to come up with for your chosen subject, the deeper you get and the stronger the association.

Mind maps really show you relationships between subjects and topics, and simplifies processes that might seem complicated at first glance. In a way, it is like a graphical representation of facts presented in a simple, visual format.

Mind mapping isn’t only limited to career professionals; business owners can benefit from mind mapping by organizing their online learning activities and breaking down complex tasks into simple actions so that you can accurately measure productivity.

4. Add video streaming to meetings.

What if you could double the productivity of your team members by video streaming your meetings or adding flash animation to your presentation at the same time?

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When you offer video as an alternative method of processing information to colleagues, there is a greater chance of retaining information because we recreate these stories into images in our minds.

For organizations that hold virtual meetings, it can also be an effective way to enhance performance during if people can see their colleagues in addition to flash animation or whatever form of video is provided during the meeting.

Is Visual Learning Better Than Other Learning Styles?

No, that is not the point. The goal here is to supplement your existing dominant learning style with visual learning so that you can experience a significant boost in how you process and use everyday information.

You might discover that understanding scientific concepts are much easier after incorporating visual learning or that you’re able to understand your organization’s value when projected on a visual screen with charts and graphs.

The overall goal is to always be learning and to continue to leverage visual learning style in your career and business.

More About Learning Styles

Featured photo credit: Unsplash via unsplash.com

Reference

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