A sore neck and shoulders are common among people who sit at their desks or in front of computers for long periods. To help combat them, the first step is to stop slouching! Good posture not only reduces soreness, it also tightens your midsection and improves your bone health. To sit up properly, imagine that your sternum (breastbone) is being pulled toward the ceiling, and then engage your stomach muscles.
Doing core exercises every day will help you maintain that proper sitting position, and will also take the strain off your lower back, neck and shoulders. And exercises that target the back and shoulder muscles will keep these areas strong and less prone to injury and stiffness.
In the gym, use the lat pulldown and cable row machines -- or try this exercise from the American College of Sports Medicine: Hold a 2-pound plate weight in each palm as if you were holding pizzas. Start with the weights under your chin, then extend your arms at shoulder height, first directly in front of you and then out to the sides. Return the weights back up to your chin. (Get your doctor’s approval before starting any new exercise regimen.)
When you have a sore neck and shoulders at work, try gently lifting your shoulders one at a time toward your ear, holding for up to 30 seconds. For back pain, slowly pull your bent legs one at a time toward your chest, being careful not to bend forward.
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