Three Exercises to Overcome Pain at Your Desk and Work Free From Distractions

Mid back, neck, and shoulder pain caused by long hours at our desk is one of the most common. This pain may not be debilitating, but it is definitely distracting, making it hard to focus on work projects and put our best effort in. It may even follow you outside of work, making it harder to get to your favorite exercise class or activity because your really just want to rest.

You’ve most likely had countless ergonomic sessions to fix ‘posture’ and the like, but the pain still persist. In this article we discuss three of the best exercises to overcome desk pain, and WHY they work.


 

1) Foam Roll Extensions

Long hours of sitting eventually leads to rounding forward of our shoulders and our spine. Overtime this causes changes to our muscles and joints that contribute to the nagging aches and pain we experience while we work. To counter the long hours of spinal flexion we have to add in some spinal extension. One of our favorites to accomplish this is Foam Roll Extensions.

 

 

2) Wall Angels

The neck/upperback/shoulder complex is all connected. In order to overcome we need to improve mid back mobility AND shoulder movement. One of our favorite exercises to open up our mid back, keep our neck in line, AND improve shoulder movement is with ‘Wall Angels’.

 

 

3) Single Arm Dumbbell Rows

If we’re serious about finding solutions, we need to starting building the strength necessary to support our body during long hours of sitting. One of our favorite ways to build upper back/shoulder strength FAST to help improve posture and shoulder health is with Single Arm Dumbell Rows.

 

Evolve Performance Healthcare helps adults aged 40+ become active and strong so they can continue to do what they love and stay out of the doctors office. We’ve helped 100’s of individuals with concerns similar to yours get back to enjoying the life they deserve..

Questions about your specific concerns? Schedule a time to speak to one of our pain specialists for free