How to Relieve Back Pain and Shoulder Strain

Article audio is made possible by CAST11 Prescott Podcast Network. A Talking Glass Media production.

Many people spend a lot of time on their phones or on the computer and end up with some back pain or stiffness in general causing discomfort. Jess Costa of FreedomCore Pilates in Prescott Valley notes that many of her clients can run into some basic issues due to the amount of time spend on their devices.

By moving the spine in 3-4 different directions you can easily improve mobility, helping with any pain or tightness you feel during the day. Three directions you can move your spine at home or work are rotation, lateral flexion, and extension.**

Remember, when doing these stretches take it slow and be gentle!

Stretch One: Rotation

Rotation helps stretch the entire back. Doing the rotation stretch sitting in a chair as shown in the picture will also help stretch the chest. To do this stretch:

Start by sitting up in the chair with your feet flat on the floor.
Reach around with one arm to the back of the chair, opening your chest.
Remember to engage your abdominal, or core muscles, to support yourself through this exercise.
Then lift your chest and slowly turn at the waist.
Turn your head to face the arm that is over the back of the chair.
Repeat the process in the other direction.

Repeat this stretch 2-3 times.

Is the top of your chair a little high for you? You can sit sideways in your chair and use the seat of your chair or adjust using the arms of the chair to aid your stretch!

Stretch Two: Lateral Flexion

Lateral Flexion helps stretch the entire side of the body again increasing mobility but now in a different direction. To do this stretch:

Start by sitting up in the chair with your feet flat on the floor.
Put your hands up behind your head, pull your shoulder blades together, and be sure you engage your ab muscles support yourself.
Slowly bend to the side from your waste staying within your comfort level, remember be gentle!
Hold the stretch while keeping your core muscles engaged.
Slowly raise back up to center then stretch in the opposite direction.

Repeat this stretch 2-3 times.

Note: Keep your hands light and avoid pressing them against your head and pulling your head down. Can get your hands behind your head? Just raise your arms and try to touch your ears instead.

Stretch Three: Extension

The Extension stretch will help stretch out your chest releasing tightness in your upper back, chest, and shoulders. To do this stretch:

Start by sitting up in the chair with your feet flat on the floor.
Lift your hands up with your elbows bent at a 90 degree angle so your fingertips point to the ceiling.
Tighten your core muscles to support yourself.
Slowly pull your arms back and pull your shoulder blades together while lifting your chin. (Do not extend beyond your comfort level.)
Hold the stretch while keeping your core engaged.
Slowly release back to your original position.

Repeat this stretch 2-3 times.

Note: Keep your hands light and avoid pressing them against your head and pulling your head down. Can get your hands behind your head? Just raise your arms and try to touch your ears instead.

Doing these stretches every few hours at your desk can help promote spinal movement and stretching as well as realignment.

**If you are experiencing pain and suspect a more serious injury, consult a doctor before doing stretches or participating in any exercise classes.**

Take Those Stretches Further!

At FreedomCore Pilates, you can take your desk or home stretches a step further and in the video, Jess shows how classes use the Reformers to hone in a little more on spinal movements in every class. In the video, she demonstrates how students do flexion, rotation, lateral flexion, and extension.

“Moving the spine in the four movements every class and the way we do it throughout class is why people have such success with feeling more mobile throughout their body,” shared Jess Costa, owner of FreedomCore Pilates. “Moving the spine like this is also why most of our clients have little to no back pain. It is also why people walk away from class feeling like they got a full body workout as well as a nice stretch!”

Do you want to learn how the stretches in this article can help you?

>>FreedomCore Pilates is offering a FREE introductory class for anyone who is interested! Be sure to visit freedomcorepilates.com to book your free session!<<