Chances are you know someone who spends a lot of time sitting at work and who experiences neck pain.
Well sit up and pay attention. Or even better- stand up and start your shoulder shrugs!
Exercise- Especially strength exercise for your shoulder+ neck girdle are effective in improving pain and function.
Recent Australian research (high quality systematic review) demonstrated these exercises are key:
- Shoulder shrugs
- Side Lifts
- Forward lifts
- Reverse Flys
Done 2x/week for 10 weeks (2 sets of 10-15reps), with gradual increase in weight/resistance, brought about sustained functional results and significant pain reduction.
This brings in a key principle: Balance Yourself. For people who sit a lot- balance yourself with some movement to build strength. Motion is lotion.
For Videos of the exercises please check out our Facebook Page at Jamberoo Physiotherapy.
Research info: https://www.ncbi.nlm.nih.gov/…/29088401/