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Headaches or Neck Pain from Postural Stress? Do These...
Fight Poor Posture with These Exercises...
Find yourself slouching/leaning forward while working and sitting at your desk? It's okay, we are all guilty of it from time to time. It's important to remind yourself to sit up straight (obviously). But, we're all fighting the urge (and gravity) to lean forward, round our shoulders, and slouch. Did you know...you can strengthen those muscles that are responsible for keeping us upright? Well, you can! And below are 2 great exercises to start that process. And guess what...you can do them right at your desk (in other words: NO EXCUSES!). Doing these simple strengthening exercises can help you avoid upper back, neck pain and headaches. *No exercise should cause sharp, pinching or significant pain. If this occurs, please avoid doing these moves. 
Maintaining a good sitting posture, slightly tuck your chin downward. Holding your chin in this position, gently extend (arch) your neck. You will most likely feel a stretch in the front of the neck and possibly in the back of your neck. Breathe normally and hold 3-5 seconds. Start slowly and do a few a day, and work your way up to a couple sets of 5-10 reps.
While keeping your chin up and maintaining a good sitting posture, draw your shoulder blades downward and inward in a "V" shape. This should primarily be a movement with your shoulder blades only (and not an exaggerated shoulder extension), Breathe normally and hold 3-5 seconds. Start slowly and do a few a day, and work your way up to a couple sets of 5-10 reps.
Do these exercises to help fight off pains and aches from sitting and reading for long periods!
-Dr. Bucci |
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