With people getting back into work at the office or still working from home, there have been more patients coming in with neck and shoulder pains. Certain stretches can help in the meantime, however for longer lasting results and prevention of pain, it is important to strengthen the muscles that are under-active.
Dr Jess has made a short video below with a great exercise that emulates the “Lat Pull Down” exercise you would use on the machines at the gym. This is a great exercise for desk workers that is a part strength and part stretch. All you need is a resistance band, a door and chair!
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1. Drape your resistance band over the top of the door. Make sure to grab with both hands and beware to hold on!
2. Sit down and hold on with palms facing forward.
3. Draw the shoulder blades down, then the elbows – engaging your muscles in the lower trapezius (between the lower shoulder blade) while pulling down on the band.
4. Use the stretch of the resistance band on the way back up to get a nice lengthening stretch through the back on the return.
Remember to try and pull your elbows down to the sides of your body. People often make the mistake of pulling their elbows back behind them.
Complete at least one of these exercises daily, or at least 3 times per week for best results. Complete 1 to 3 sets of 10 repetitions for a quick, yet effective workout. Remember for all of these exercises to draw the shoulders down and back before commencing the movement.
If you experience any pain, discomfort, have a pre-exisiting shoulder injury or unsure if this exercise is right for you always consult with your Osteopath.
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This post was written and filmed by Dr Jessica Davies.
You can find out more about Jess here or book an appointment with her here.