Keep your shoulders limber – see tips for taking a break from work

Topics

• Member benefit
• Well-being and leisure

In the midst of our busy lives, many of us have experienced neck and shoulder aches. When we sit at our desks for long periods of time or scroll through our phones, hunching over and tensing our muscles becomes a common occurrence. Sound familiar? Studies show that up to 70% of adults experience neck and shoulder pain so severe that it interferes with daily life. Fortunately, there are ways you can treat and prevent this ailment. Click here to see the tips from Yogaia, a YTK Worlife member benefit!

Stretching is not the solution

Even if stretching feels good for a while, it alone will not solve the problem. The key is to keep the shoulder area moving and focus on strengthening it. Regular exercise will help reduce pain and prevent stiffness.

Easy ways to strengthen the neck and shoulder muscles

Use the exercises below to improve your neck and shoulder strength and strengthen your neck.

Shoulder Push Ups

1. Stand with your feet in a hip-width position and keep your knees soft.
2. Raise your arms straight up next to your ears.
3. Lower your arms in a controlled way and raise them up again, shoulders moving with you.

Do 10-15 repetitions. Take a small weight or even a water bottle if you need more intensity. This movement strengthens your shoulders and back, supporting good posture.

Scapular Push Ups

1. Assume a kneeling position with arms straight.
2. Let your shoulder blades slide together and towards your spine, bringing your chest slightly down towards the floor. Then push yourself back up, shoulder blades wide.
3. Keep your arms straight throughout the movement.

Do 10-15 repetitions. Do the movement from a plank position if you want to intensify the movement. This movement strengthens the upper back and supports the position of the shoulders and neck.

Neck strengthening

1. Stand or sit with your back straight, look straight ahead and keep your head up.
2. Gently pull your chin back so that you feel a double chin form and your head moves between your shoulders.
3. Place your hand on your forehead and gently press your head against your hand for about five seconds.

Relax and repeat 5-10 times. This movement strengthens the muscles of the neck and supports posture.

Keep your shoulders moving

Movement is medicine and small breaks are important for the well-being of the shoulder region, as standing still leads to muscle tension and stiffness. Regular movement of the shoulders, such as simple rotation, helps keep the blood flowing and the muscles taut. Get up from your desk and roll your shoulders around for a few minutes – back and forth. Aim to do the movement at least every hour!

Try the Yogaia Stick Yoga or check out the other classes in 5 tips – for more energy and wellbeing. Get some great ideas even for a break from work!

As a member of YTK Worklife, you get Yogaia’s exercise and wellness services at half price! You’ll find yoga, meditation and exercise classes to suit your everyday life – whether you’re a beginner or a more experienced exerciser.