Is exercise beneficial for Neck & Shoulder pain?
The first reaction when we are in pain is often to take a painkiller. I know from experience in clinic, when that the painkiller stops working that is when our clients book a massage. But would exerise help? To me it is counter-intuitive to exercise when in pain so I was interested in a recent study that looked into this.
A study of 176 people investigated if the standard Fustra20Neck&Back exercise programme (scroll to bottom for full details) for reducing pain and increasing fitenss of office workers with neck or lower back pain works. All the participants sat for at least 6 hours a day at a desk and had experienced at least 2 episodes of moderate pain in the last month before the study started. The study participants included both men and women between 30 – 50 years old. Half were asigned to the exericse group and half to the control group. The exercise group carried out the Fustra20Neck&Back exercise programme for 1 hour twice a week for 10 weeks.
More than 90% of the particpants in the exercise group found that the intensity of the pain and fequency of the pain decreased significantly. Improvements in neck & shoulder flexibility and quality of life were also recorded. However there was no significant differences in lower back pain.
Reference
Fustra20Neck&Back exercise programme
The programme comprised a 10 minute aerobic warm-up on a cross-trainer. Then 10 functional flexibility exercises, four strength exercises, five core exercises and a 10 minute cool down.
Click below to see the 10 functional exercises for your shoulders.
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Do you have tight hips? – Part 2
I know many of my clients sit at a desk for very long hours which can lead to tight hips. So in this post I want to show you how to stretch them.
How to stretch your hips
Single knee hugging Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side. Bilateral knee hugging Lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds. "Cobra pose" Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down Hip flexion with abduction/adduction Lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side. External hip rotation Lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg. Internal hip rotation Lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds. If after trying these stretches you are still strugling with tight hips why not book a deep tissue massage.



