So many of us spend long hours at computer screens or desk chairs and wind up feeling it for days or even weeks. Back, neck and shoulder pain are results of this overuse and can lead to further imbalances in the body. There are a few easy and quick exercises that you can do throughout the day to help ease the discomfort and correct your trouble spots.
Band Back Fly
Standing with your feet about hip width apart, bend at the hips so that you are at a 90 degree angle. Using an elastic band, grab the band with one hand on either end with slight resistance, pull in your core, and pull your arms out to the sides, not locking at your elbows. Hold the position for 2 seconds and slowly lower to start. Repeat this for up to 10 repetitions.
Laying on your belly, start by placing your hands palms facing down against your forehead. Lift your head and hands up so that your elbows are facing out, making sure your shoulders are not rounded forward but rather rather down and back. Hold this position for 2 seconds before returning to your starting position. Repeat this for up to 10 repetitions.
The gluteus medius and minimus are often neglected and can be the cause of low back and hip pain. Try this exercise seated at the office or try standing for an added challenge and to incorporate more muscle groups into the exercise. Start seated with both feet on the floor, back straight and sitting tall. Lift your right foot off the floor with the knee bent, rotating out from your right knee, creating a 90 degree angle from your right knee. Return to start. Complete the same movement on the other side. Do 10 on each side, repeat throughout the day.