Whether it’s working at a computer desk or scrolling through our phones, we spend a lot of time looking down — and often at the same time.
When we bend over, our shoulders round and our head moves forward, resulting in a painful condition known as “ancient text.”
This causes the upper back to become weak and the chest to stretch. Over time, the shoulder can overcompensate, leading to pain in the neck and shoulders, and even headaches.
How to help prevent neck and shoulder pain
As a fitness trainer, I do 5 stretching exercises every morning to prevent neck and shoulder pain, especially those caused by neck pain:
1. Release chest muscles
I like to start with myofascial release exercises – massages that target pain in the muscle tissue that wraps around your muscles – because they help you relax.
Steps:
- Grab a racket ball (or a myofascial drop ball, the size of a mandarin) and press hard as you roll it up and down the area connecting your shoulders and chest.
- If you want a deeper massage, place the ball between your chest and the corner of the wall. Find a knot (a soft spot) and move your body up and down to rub the ball through the knot.
- Do this for 30 to 60 seconds, then repeat on the other side.
2. Myofascial release of upper traps
Next, loosen and warm up the muscles in your back by focusing on the trapezius muscle (aka our “trap”), located in the upper back between your shoulders and neck. These traps become very tense as you roll your shoulders forward.
Steps:
- Hold the myofascial release ball in your right hand and place it over your left shoulder, near your neck.
- Move the ball around until you find a knot. Then press the ball over your shoulder and relax your arm. The weight of your arm will help the ball get into any knots you may have.
- Do this for 30 to 60 seconds, then repeat on the other side.
3. Angel Wall
Now is the time to strengthen the upper back. When we round our shoulders, our upper back stretches out, so we don’t use those muscles as much. This weakens them, causing us to overcompensate with our traps.
Steps:
- Sit against the wall and press your low back against the wall. This doesn’t have to be a deep “wall seat” but a comfortable seat.
- Raise your arms into a “W” shape doing your best to keep your elbows and wrists against the wall.
- Move your arms up the wall about a foot, while keeping your low back against the wall and your wrists and elbows as close to the wall as possible.
- Return to your starting position.
- Do three sets of 10 repetitions.
4. Chest tightness
This deeper stretch helps Stretches muscles and increases range of motion.
Steps:
- Face a wall and lift your right arm to the side. Place your palm and entire arm against the wall.
- Slowly begin to rotate your body to the left away from the wall. Stop when the intensity of the stretch reaches six out of 10.
- Hold for 30 seconds to two minutes, then repeat on the other side. While you’re holding, try different hand positions, mainly moving your arms slightly higher for a deeper stretch.
5. Necklace
There are more than 20 muscles in your neck, and these circles give you a chance to see which muscles are tense, if any.
Steps:
- Clasp your hands behind your back to “pull” your shoulders back.
- Start with your chin touching your chest and slowly roll your head so that your right ear is toward your right shoulder.
- Slowly look up at the ceiling, continue the circle so that the left ear is towards the left shoulder, then bring the chin towards the chest.
- Reverse direction.
- If any position in this circle feels too tight, pause and allow the stretch to take place for about 30 seconds before continuing.
- Make three to four circles in each direction.
Remember that these exercises are not for everyone. If you have physical problems or health concerns, consult your doctor before trying any stretches.
And while this habit can prevent or relieve pain, I also recommend creating an environment where you don’t have to look down all the time.
This means picking up your phone while looking at it, making sure you have set up the deskand get motion throughout the day.
Stephanie Mellinger is a certified personal trainer and adjusted fitness expert. She is also the founder Fits Omnia and a writer for health day. Follow her on Instagram @omnia_fit_.
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