I am going to talk to you about one thing today that has helped so many people with neck pain and shoulder pain. If you have been suffering with stiffness and occasional aches in your neck and shoulder you need to read this.
Many times neck pain and shoulder pain come on over time without one particular cause or incident. We discussed the other week how Bill didn’t have any specific injuries, but over time his posture had caused tightness in his chest, shoulders, and neck causing pain in his shoulder when raising it up as it pinched on his rotator cuff tendon.
Try this:
- Slouch in your chair, and raise your arm up overhead as far as you can. Notice how far you can raise it and how it feels. Bring it back down.
- Sit up straight in your chair, and raise your arm up overhead as far as you can. Notice that you can move it further with better posture?
- Now slouch again, then try to move your head as far as you can to the right and left trying to look over your shoulder. Notice the range of motion you have.
- Sit up straight and turn your head to the right and to the left. Notice that you can rotate looking over your shoulders further when your posture is better?
Posture. Posture is the one thing you can do to help with neck pain and shoulder pain. However, it is not simply “sit up straight.” If you try to do that when you have tightness in your chest, neck, shoulders it will likely cause pain or strain. You can’t gain that flexibility and mobility back by only sitting up straight when it’s likely taken years to develop that tightness. You will need the right stretches and movements that gradually get you there over time without causing additional strain or stress.
Our specialized Yoga class (limited to 8) for improving posture and bone density is a fantastic way to ease into improving neck and shoulder discomfort. How does Yoga help with neck pain? Yoga requires you to keep your neck in line with your spine and doesn’t allow that forward head posture that often occurs while reading or on devices. The amount of chest, upper back, shoulder stretches that “open” you up and get you out of the “slouched position” is what does the trick.
Yoga has so many benefits to improving posture, joint mobility, flexibility and it helps the body de-stress with breathing that helps with decreasing pain. Yoga allows you to enter “rest and digest” mode when all day most of us are in “flight or fight” mode when rushing from one thing to the next.
In fact, when I talk to local spine surgeons Yoga is the number one thing they recommend to patients! Why? Because many times the spine problem is due to tightness in the surrounding areas and weakness from the stabilizing posture and core muscles that are required to work in the poses in Yoga. Additionally the deep diaphragmatic breathing aides in pain relief.
Our specialized Yoga class is for you if you want:
- Improved posture to decrease strain to the spine
- Improved mobility with less pain
- Improved bone density (Dr. Fishman’s poses are used in this class)
- You prefer a very small class so instructor can give you cues and alternatives for poses
If you are interested in attending our specialized Yoga class (limit 8 per session to provide an excellent experience and cues) please call us to attend for a very reduced fee of $10 for the first time! Limited number available at this steep discount!
The author, Dr. Jennifer Penrose, is an expert Physical Therapist in Lacey and owner of Penrose Physical Therapy. If you have questions about neck and shoulder pain you can call 360-456-1444 or email info@penrosept.com. We are located at 1445 Galaxy Dr. NE Suite 301, Lacey WA on the 3rd floor of the Harborstone Credit Union Building.
