A fitness instructor explains her routine every day to avoid shoulder and neck pain . CNBC

If we’re working at a desk at the computer or scrolling through the phone it’s common to spend a significant amount of time looking at the groundand usually, slouching at the same while slouching.

When we slump in our posture, our shoulders sway and our heads move towards the front, which can cause an uncomfortable condition known as “text neck.”

This can cause that the lower back to weaken, and the chest muscles to tighten. As time passes, the shoulders can overcompensate, which leads to knots that hurt in the shoulders and neck, as well as headaches.

As a fitness instructor I perform five stretching exercises each day to avoid shoulder and neck pain, particularly that are caused by neck text.

1. Myofascial release from the chest

I enjoy starting myofascial release exercises, which are massages that focus on discomfort in the fascial tissues which wraps around your muscles as they aid in loosening your muscles.

Steps:

1. Use the lacrosse ball (or myofascial release balls similar to an orange) and press it with a firm pressure when you roll it upwards and downwards the shoulder area. as well as your chest couple.
2. If you’d like a more intense massage, put it between the chest area and wall of the wall. Locate the knot (a sensitive place) and move your body upwards and down, rubbing the ball on the knot.
3. Repeat this exercise at least 30 to 60 seconds. Then repeat the process on the other side.

2. Myofascial release from the traps on the upper side.

Then take a moment to loosen and warm the muscles of your back by focussing on your trapezius muscles (a.k.a. “traps”) “traps”) that are located in the upper back between your neck and shoulders. The traps become very tight when you turn your shoulders inwards.

Steps:

1. The myofascial ball with your right hand, and then place it over your left shoulder, close to your neck.
2. You can move the ball around until you spot knots. Press the ball on your shoulders and hang your arm. Your arms can help the ball to work through any knots you be suffering from.
3. Repeat this exercise in 30-60 seconds. Then repeat the exercise on the opposite side.

3. Wall angels

Now is the time to build your upper back. If we round our shoulders and tuck them in, our upper back expands, meaning that it doesn’t work the muscles that are used. The muscles are weakened, which causes us to overcompensate for our traps.

Steps:

1. Place your back against the wall, and then press your lower back against the wall. This doesn’t need to be a long “wall sitting,” but a comfortable seat.
2. Your arms should be lifted into the shape of the shape of a “W” trying the best you can to hold your wrists and elbows against the wall.
3. Your arms should be pushed towards the wall for about a foot at the same time keeping your low back towards the wall, and your elbows and wrists closest towards the wall.
4. Return to the starting point.
5. Do three sets of 10 reps.

4. Chest stretch

This stretch is more intense and can lengthen muscles and improve the range of motion.

Steps:

1. Then, face a wall and raise your right arm towards the side. Put your palms and the entire arm against the wall.
2. Slowly start to move your body left of the wall. End when the intensity of the exercise is a six-out-of-10.
3. Keep it for 30 seconds to two minutes, and then repeat the exercise on the opposite side. While holding, you can try various positions using your hands by moving your arms to a higher level for a more intense stretch.

5. Neck circles

There are over 20 neck muscles and these circular exercises give you the opportunity to identify the ones that are tight.

Steps:

1. Hold your hands tightly behind the back of your back and “pull” the shoulders back.
2. Begin by bringing your chin towards your chest, then slowly move your head to ensure that your right ear points towards that shoulder on your left.
3. Look up slowly at the ceiling, and continue the circle until your left ear faces your left shoulder, and then place your chin on your chest.
4. Invert the direction.
5. If any area of the circle is feeling particularly tense stop and let the stretch last for around 30 seconds prior to continuing.
6. Make three or four circles in each direction.

Be aware that these exercises aren’t suitable for all. If you suffer from an illness or physical issues, speak to your physician before attempting any stretch.

This routine may alleviate or reduce pain, I recommend setting up a space in which you don’t have to look down at all times.

This means that you hold your phone while looking at it, ensuring you have a comfortable desk and getting some movement throughout the day.

Stephanie Mellinger is a certified personal trainer and corrective exercise specialist. Also, she is the co-founder of Omnia Fit and a writer for HealthDay. You can follow her on Instagram @omnia_fit_.

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