Strengthening your shoulders with exercises can reduce pain associated with poor posture from logging those long hours in front of a computer.
COAST Kinesiologist Terry Donaldson demonstrates a ten minute daily workout to reduce neck and shoulder pain! These exercises are effective because they help increase blood flow and bring movement back into the area. Additionally, they help strengthen your shoulder and neck muscles to endure the long hours holding those areas in one position.
The best part of this workout program is that it can be done virtually anywhere (think office, living room, outside) all you need is a resistance band suitable for your fitness level. Complete 8-15 reps for each exercise for a total of ten minutes a day and aim for about five days a week.
Bent Over Row
The Bent Over Row targets your upper back and shoulders. To get the most out of this exercise, you will want to use a moderately heavy band.
Place one end of the band under your right foot and hold the other end in your right hand.
Stand with your feet hip width and a flat back as you bend over (about 45 degrees).
Engage your core as you bend your elbow and pull the band towards your chest and lower.
Complete 8-15 reps and then switch to the other side.
Upright Row
The Upright Row really helps to strengthen your shoulders. To avoid injury, really focus on your form by maintaining good posture and not lifting higher than your shoulders.
With the middle of the band under one foot, hold the two ends of the band in each hand.
Stand tall and engage your core as you pull the band up towards your shoulders.
Pause at the top and then slowly lower down.
Back Fly
The Back Fly or Reverse Row targets your upper back, which helps support your shoulder. It is really important to work within your pain-free range of motion. If you experience any pain, try reducing your range or stop the exercise.
Place one end of the band under your right foot and hold the other end in your right hand.
Stand with your feet hip width apart and bend forward about 45 degrees.
With a slight bend in your elbow, raise your arm out to the side.
Go only as far as shoulder height and then lower.
Complete 8-15 reps on one side and then repeat on the other.
Lateral Raise
Another exercise to strengthen your shoulders. To do this exercise correctly, avoid swinging your arms and lifting your arms too high.
Place one end of the band under the left foot and hold the other end of the band in your right hand
Stand tall with your feet hip width apart
Raise your right arm out to the ride
Aim for the height of your shoulder and then lower down
Complete 8-15 reps and then repeat on the other side