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3-Minute Easy Workout Routine for Neck and Shoulder Pain Relief

3-Minute Easy Workout Routine for Neck and Shoulder Pain Relief

Have you ever caught yourself slouching at work? You realize, seemingly out of nowhere, that you could lift your upper body about four inches just by straightening your back and think, “hmm, is that why my neck is so sore?”

Tight muscles are a fact of life; we try to massage a knot out of our shoulder while we watch TV after a long day at work, but the pain just doesn’t go away.

The pain affects your life from day to night

Most of us have desk jobs that require a lot of screen time. All that computer work can lead to some real discomfort with shoulder and neck pains. No matter how much you shift around in your chair, you can’t quite find a long-term solution, and you’re not being productive any longer because you’re so focused on your muscle pain.

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Other times the pain can become so severe that you may try to take a painkiller to alleviate it. But that’s only a short term solution, and certainly not a very healthy one. And after all that discomfort through the day, it’s challenging to then rest peacefully because you can’t find a suitable position to alleviate the soreness. You wake up the next morning feeling tired and even more sore…it’s a vicious and miserable cycle.

Exercise for neck and shoulder pain

Thankfully, Dr. Marshall Bronstein, DC, a chiropractic provider, has recommended a three minute workout routine to reduce neck and shoulder pain. Not surprisingly, this exercise is best for professionals who find themselves cooped up in an office day in and day out, using computers and keyboards for extended periods of time. Existing in the same position for extended hours can really lock up and contract certain muscle groups. These exercises can help to relieve it.

1. Shoulder rolls ten times back

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    Make circles with the shoulders, 10 times backward and 10 times forward.

    2. Palms up palms up

    Roll your shoulder where your hands are pointing up 10 times.

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      3. Scarecrow

      This brings in a little bit of round Boyd’s. Notice the elbows are in the same position and the arms rotate 10 times.

        4. Stretching for the neck

        A forward sustained hold. The chin goes to the chest, hand helps pull turn your head and when you get the tender areas, stop and work those.

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          5. Back forward stretch

          In a seated position, fold your hands behind your head as if about to do a crunch. Curl forward, rounding out the back.

            Check out Dr. Marshall Bronstein, DC full video about the 3-minute neck and shoulder pain relief here.

            Featured photo credit: Unsplash via unsplash.com

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            Sam Aloysius

            Self proclaimed chai expert

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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