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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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How to Achieve Goals and Increase Your Chance of Success

How to Achieve Goals and Increase Your Chance of Success

Does it ever feel like the things you want to accomplish always end up on the back burner? If the answer to that question is “yes,” you’re not alone. Only about 33% of people consistently work toward their goals. In some cases, their goals may seem too lofty to accomplish, or else they aren’t sure how to make a plan for them.

If you don’t come up with concrete steps to take toward your goals, they’ll remain dreams. There’s nothing wrong with being a dreamer, but being able to turn your dreams into goals you can realize will help you lead a happier and more fulfilling life.

Luckily, you can realize almost any dream when you harness the right goal-setting methods.

In this article, I’ll show you how to achieve goals and get closer you success.

1. Break your dreams down into specific and measurable steps

We couldn’t talk about goal-setting without mentioning SMART goals.

SMART goals are specific, measurable, assignable, realistic, and time-related.

Specific and measurable steps are so important because if we don’t know what our target it, how can we ever hit it?

Take all those beautiful dreams you have for yourself and make them into things you can actually do. If you want to be an entrepreneur, for example, a step toward realizing your dream might be researching what you’ll need to start your business.

Find out more tips about utilizing SMART goals here:

How to Use SMART Goal to Become Highly Successful in Life

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2. Have at least one clearly defined goal for every interest and role in your life

It’s so easy to become complacent or stagnate. We often think that our careers are the only places where we need to set goals, but we aren’t only what we do.

To make the most of your life, take the approach that you’re always learning and growing in everything you do. Anything worth doing is worth doing well after all.

Set goals whether you’re sponsoring an activity for your child, taking up guitar lessons or trying to prove your worth at work.

You’ll notice that this approach forces you to constantly develop new skills. It can also be fulfilling to put more focus and value into all areas of your life— not just the ones related to our careers.

3. Align your goals with your life’s mission, purpose and passion

Take the opportunity to do some soul-searching. What is it that you want to do with this precious life of yours?

Anything that conflicts with your life’s purpose is bound to cause discontent. Staying in a bad relationship, doing a job that goes against your values, or maintaining the status quo just because it’s comfortable are not options for you.

Thinking about your goals in this way can help you eliminate things in your life that don’t serve you. This frees up mental space that you can use to do the things you care about the most.

Many of us struggle to find the time to work on our goals, but this strategy enables you to make more time.

4. Create goals that ignite your spirit and inspire you to take action

If you can’t be fired up about your goals from the start, they might not be good goals for you.

The road to success is often tough. You’re going to have times when you might feel tired or discouraged.

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You need to feel inspired enough that you’ll be able to overcome obstacles as you encounter them.

If what you’re doing motivates you to be the greatest version of yourself, you’ll be much more resilient.

5. Write down all your goals in specific, measurable detail

This is your road map for what success will look like. The more you define what you want the finished product to be, the greater the chance that you’ll reach that vision.

When you write down your goals, you’re creating a document that you can revisit to make sure you’re on track.

When you’re in the middle of trying to achieve a big goal, it can be hard to see what’s working for you. The things you write in this step will help you stay on-message as you take your goals out of your mind and into the real world.

Don’t just write down your goals and stash them away in a folder somewhere. Take the extra step to put them somewhere where you’ll see them.[1]

If you have too many goals to post on your desk, write a summary or choose one or two steps to work on for the day. Just seeing them will keep them in the front of your mind.

6. Commit to hitting each of your targets without exception

You wouldn’t have created the target if you didn’t think it was necessary. Hold yourself accountable for taking the steps to succeed.

You can always adapt your strategy or break your targets into smaller steps if you find that they aren’t attainable as you originally wrote them.

Hitting even the smallest target is cause for a celebration. It’s a step in the positive direction. Your success will make you crave more success.

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We often make excuses when we get tired or overwhelmed. Take away the option to make excuses. You will only be satisfied with the best effort from yourself.

7. Share your goals with others to motivate each other

There’s something so powerful about people sharing their goals and dreams with one another. Doing so gives voice to some part of us that could remain hidden (and therefore never be accomplished).

When other people know about your goals, they can cheer you on and hold you accountable. When people share their vision with you, you can do the same for them.

This strategy is particularly beneficial when you’re trying to develop healthy habits. Post about your workout on social media, or do a healthy eating challenge with your best friend. You’ll be less likely to slack when temptation arises, and you’ll probably encourage someone else to reach for their goals too.

8. Set a series of daily, weekly and long-term goals, complete with starting times and deadlines

Many goals never reach realization simply because the goal-setter doesn’t check their progress. People tend to forget what they set out to do, or their goal gets crowded out by other obligations.

Forcing yourself to revisit your goals at regular intervals breaks them into smaller steps and it reminds you to think about them.

Giving yourself regular deadlines for smaller tasks related to your goals also helps you reflect on your strategy. You’ll figure out what works for you, whether your timeline is realistic, and whether or not you need additional help to stay on track.

In addition, celebrating small wins helps you stay motivated. Here’s how:

How To Celebrate Small Wins To Achieve Big Goals

9. Take 10 minutes every day to imagine how great it will feel to achieve your goals

Visualization is such a powerful tool. Some of the most successful athletes, celebrities and business people take time each day to think about how success looks and feels for them.[2] Imagining that feeling of satisfaction can be a great motivator.

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When you do meet your goals, take some time to be grateful. Thank yourself for showing up and doing the work. Be grateful when the stars align properly to help you advance to the next step.

It’s not just getting to the destination of your goals that matters. How you take the journey is important too.

10. Take an action step toward reaching your goals every day

Your goals can easily get buried in the hustle and the bustle. Even the smallest step in the right direction is still moving you forward.

Keep chipping away at the work every day and before long, you’ll start to see those dreams come to life.

Maybe you didn’t start your business today but you designed the logo that’s going to go on your website and business cards. Doing that task well is going to help you so much in the long run.

Concrete actions day by day draw your dreams out of obscurity and into the realm of possibility.

Change begins today

Dreams can inspire and overwhelm us. By turning our dreams into goals that we can work toward, we increase our chances of success. Things that once seemed impossible are suddenly within reach.

It’s time to start turning your dreams into goals and your goals into realities.

Featured photo credit: Pexels via pexels.com

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