Arm, Back, and Neck Pain - Simple Exercises For Relief

back neck arm pain

Photo: Dave Fayram, Flickr Creative Commons

We’ve blogged before about the health detriments of sitting for long periods, which include heightened risk of obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. What’s more, prolonged sitting puts you at risk for aches and pains in the upper body, shoulders, arms, and spine.

How to combat these effects when your job demands that you sit for eight hours a day, at least? Along with following some of the tips we offered in our last blog, you can try incorporating these simple exercises into your day. These movements relax tissues, prevent stiffness, lubricate the joints, improve circulation, reduce fatigue, and build your stamina. For best results, we recommend taking some “moving time” at least once every thirty to sixty minutes.

Wrist/Hand Exercises

1. Spread your fingers as far apart as you can, then clench your fists and release.

2. Rest your elbows on your desk. Using your left hand, gently bend your right hand back toward your forearm. Hold for a few seconds before relaxing, then repeat on the other side.

Arm Exercises

1. Stand and raise your arms in front of you. Rotate your arms so your palms are face up, then rotate until the backs of your hands are facing each other.

2. Drop your arms to your sides and gently shake for a few seconds.

Back Exercises

1. With elbows bent and thumbs up, raise your arms in front of your body. Then pull your elbows back and squeeze your shoulder blades together, holding for a few seconds before releasing.

2. While sitting, gradually stretch yourself as tall as possible. Hold for a few seconds and relax.

Neck/Shoulder Exercises

1. Bend your neck so your right ear approaches your right shoulder, then switch sides.

2. Gently rotate your head as far as comfortable to the left, then the right.

3. Circle your shoulders forward, then back.

4. Pull your shoulders down and back.

5. Gradually raise your shoulders toward your ears and hold for a few seconds before relaxing.

Eye Exercises

1. Cup your hands lightly over your eyes for 30 seconds to give them a rest from the light. Don’t touch your eyes when you do this!

2. Focus on a distant object for a few seconds before looking at your computer screen again.

3. Roll your eyes counterclockwise, then clockwise.

A few signs that you may want to seek chiropractic care, medical massage, or even physical rehabilitation include enduring pain, numbness, weakness, and any other muscle problem that stops you from completing everyday tasks. If you suspect your daily lifestyle is giving you back, neck, or shoulder pain, we’d be happy to assess the issue and point you toward a treatment and prevention plan!

Just call us at (215) 508-5555 or visit our brand new facility at 6062 Ridge Avenue in Philadelphia.

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