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Stretching for Pain Relief

By Stephen R. Farris

You may spend hours each day hunkered down banging away on the computer. Chances are, you're not even practicing good posture, so it shouldn't come as a surprise when you straighten up, that you all of a sudden feel pain or stiffness in your back or neck. Not only in those areas, but you could feel pain elsewhere, such as your shoulders, arms, hands or legs. 

Researchers suggest you should at least do some type of movement -- out of your chair and away from your desk -- for about five to 10 minutes each hour. Walk around the office or do some stretching. If you're not sure how to stretch, then let's take a look at a few types that can be done while at work.

Neck Rotations and Bends

This is very simple to do. Stand up straight with arms and hands down your side. Gently begin rotating your neck in a circular motion. After a few seconds or so, rotate in the other direction. Neck bends are easy as well. Without moving from the earlier position, bend your neck to one side, almost touching the shoulder. Hold for 10 seconds, then tilt to the other side and hold for 10. Try doing as many of them as you can for at least two minutes.

Rolling Shoulders

Another easy stretch you can do is shoulder rolls. Start by standing up straight, arms and hands to the sides. Neck up, looking forward, slowly rotate your shoulders in a forward motion. After several seconds, switch up and rotate them in a backward motion. Do a few sets. You can almost immediately feel the tension in the shoulder area loosening up.

Scapular Squeeze

Use the same stance as the previous two stretching exercises and squeeze the shoulder blades together as tightly as possible. Hold for 10 seconds, then release. This can help release tension in the neck, shoulders and upper back.

These are just a few examples. There are plenty of different other stretches you can do. If you have questions, consult with your local chiropractor, such as the ones available at The Joint Chiropractic. They can answer questions about exercises for your back, joints and neck and give you tips and suggestions on other types you can try as well. And if you're feeling pain in any of those areas, they can examine you and talk to you about treatment options and for how long they'll take.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Pearland, Tex.

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