REPs UK PTIA REPS NZ

Ease Shoulder, Neck Pain With 2 Minutes of Daily Exercise

by Ryan Halvorson on Aug 24, 2011

Making News

Do you experience neck and shoulder pain? Just 2 minutes of exercise per day can reduce that pain, say researchers from the National Research Center for the Working Environment in Copenhagen, Denmark. The findings were presented at the 58th Annual Meeting of the American College of Sports Medicine and the 2nd World Congress on Exercise is Medicine®.

Researchers analyzed neck and shoulder pain and muscle strength in 198 office workers. The individuals were then split into three groups: a 2-minute exercise protocol five times per week, a 12-minute exercise protocol five times per week and a no-exercise control. At the end in the 10-week intervention, the individuals in both exercise protocols felt less pain and tenderness.

Rick Olderman, MSPT, author of the Fixing You series of books, believes that neck and shoulder pain are the result of poor scapular function. “Scapular dysfunction is prevalent because [the scapulae] sit on the back of our trunk and aren’t adequately addressed by most exercise programs, or in our daily routines,” Olderman adds. Here are two of Olderman’s favorite exercises to help ease shoulder and neck pain:

  • All-Fours Rocking Stretch. Begin on hands and knees, and rock back onto your heels while keeping your hands in the original position. Allow your shoulders to passively drift toward your ears. This restores scapular elevation, abduction and upward rotation while stretching muscles that counter these movements.
  • Arm Slides on the Wall. Begin by facing a wall, with elbows bent and pinky sides of the hands against the wall. Slide your hands up the wall. Once your elbows reach shoulder height, gradually elevate the scapulae. When fully elevated, the arms should create a “V” shape. To bring them down, keep shoulders elevated until the elbows return to shoulder height, and then allow the shoulders to descend slowly along with the arms.

For more information on this topic, read “Yoga for Neck and Shoulder Pain” by Carol Krucoff in the June 2011 issue of IDEA Fitness Journal.

IDEA Fitness Journal, Volume 8, Issue 9

© 2011 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Ryan Halvorson

Ryan Halvorson IDEA Author/Presenter

Ryan Halvorson is the associate editor for IDEA Health & Fitness Association; a Performance Specialist at Bird Rock Fit; a Master Instructor for Metabolic Effect and the creator of www.RYAN'Sworkouts....

0 Comments

Trending Articles

How to Teach HIIT to Everyone

High-intensity interval training has been riding a wave of popularity, and it seems everyone wants to give it a try. However, intense interval training is nothing new. Group fitness instructors have b...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Low Intensity vs. High Intensity: Which Is Best for Obese Adults?

The debate continues regarding the most effective exercise measures for reducing abdominal obesity and improving glucose measures.

The Reason Your Clients Don't Achieve Their Goals

Lots of people hire personal trainers or join group fitness classes hoping to lose weight. Yet many fail to meet their goals. New research suggests that “progress bias”—overestimatin...

Show More