Advertising
Advertising

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.

Advertising

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

Advertising

    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.

    Advertising

      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.

        Advertising

          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

            More by this author

            Samantha Aloysius

            Samantha is an everyday health expert with a background in International Public Health and Psychology and has experience in diabetes care counselling.

            22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 29 Exercises You Can Do At (Or Near) Your Desk What’s The Story Behind Those Tattoos and Piercings? Family Style Is Making You Fat Without You Even Knowing

            Trending in Physical Strength

            1 7 Best Lower Back Stretches for Relieving Pain 2 7 Beginner Yoga Exercises for Men to Increase Mobility 3 When Is the Best Time to Work Out? (Science-Backed Answer) 4 7 Digestive Supplements for Enhanced Digestion 5 13 Best Energy Boosting Foods to Help You Stay Sharp All Day

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on November 11, 2019

            How to Improve Memory and Boost Your Brainpower

            How to Improve Memory and Boost Your Brainpower

            Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

            To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

            Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

            1. Exercise and Get Your Body Moving

            Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

            Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

            To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

            Advertising

            2. Eliminate Stressors and Seek Help If You’re Depressed

            Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

            If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

            Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

            3. Get a Good Night’s Sleep and Take Naps

            Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

            Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

            4. Feed Your Brain

            Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

            Advertising

            This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

            Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

            Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

            5. Eat Breakfast and Make Sure It Includes an Egg

            According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

            Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

            Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

            Advertising

            6. Write it Down

            If there’s something you want to remember, writing it down can help.

            It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

            You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

            7. Listen to Music

            Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

            8. Visual Concepts

            In order to remember things, many people need to visualize the information they are studying.

            Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

            Advertising

            Here, you can learn How to Become a Person Who Can Visualize Results.

            9. Teach Someone Else

            Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

            Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

            10. Do Crossword Puzzles, Read or Play Cards

            Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

            So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

            Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

            More About Boosting Memory

            Featured photo credit: Pexels via pexels.com

            Read Next