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Last Updated on February 8, 2018

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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            How to Keep Yourself Awake at Work Without Caffeine

            How to Keep Yourself Awake at Work Without Caffeine

            Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

            But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

            Sight – Visual Stimulation

            The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

            1. Maximize your exposure to light.

            Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

            Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

            2. Exercise your eyes (or give them a break).

            Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

            Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

            Take regular breaks with deliberate blinking and looking out into the distance.

            3. Take note of your environment.

            Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

            By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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            Hearing – Auditory Stimulation

            What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

            4. Engage in conversation.

            Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

            Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

            Learn how to practice better listening from this guide:

            Why Listen to Reply Instead of Understand Is the Key to Failure

            5. Listen to upbeat music.

            Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

            Sing, whistle, and hum along if you can. Plug in the earphones if you must.

            Smell – Olfactory Stimulation

            If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

            6. Work your nose.

            Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

            If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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            Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

            Taste – Gustatory Stimulation

            If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

            7. Have a good breakfast.

            Start off with the most important meal of the day.

            Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

            Nix the heavy stuff like sausages, greasy eggs or pancakes.

            Need some breakfasts inspirations? Check out these ideas:

            20 Healthy Breakfast Choices That Will Save You Time

            8. Drink lots of water.

            Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

            So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

            How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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            Think that you’ve been drinking too little water? Try these friendly reminders:

            3 Best Apps To Help You Drink Much More Water

            9. Eat energy-boosting snacks.

            Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

            Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

            Here you can find some healthy snack ideas:

            25 Healthy Snack Recipes To Make Your Workday More Productive

            Touch – Tactile Stimulation

            Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

            10. Splash cold water on your face.

            Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

            This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

            5 Surprising Benefits of Cold Showers

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            11. Use acupressure.

            Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

            Watch this video to learn about the acupressure points you can try:

            12. Get moving.

            Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

            And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

            You can also try some simple stretches and exercises at your desk:

            Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

            Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

            Featured photo credit: Pexels via pexels.com

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