Physiotherapie Berlin Mitte - Physiotherapie Marsch Berlin-Mitte GmbH
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simple exercises against shoulder pain at home office physiotherapy Berlin Mitte

Exercises against shoulder pain at home office

Anyone who spends a long time in front of the computer due to their office work will certainly know it: The shoulders are tense, the posture is cramped and there is a stabbing pain that can additionally be felt in the neck and back. When feeling the shoulder area, those affected will notice hardened muscles that cannot be permanently loosened by simply massaging them. To get rid of shoulder pain in the long term, regular exercises are necessary, which should be performed during office work, before and after.

1. the right sitting posture against shoulder pain

Sitting for long periods is unavoidable. It is therefore important to improve your sitting habits to prevent long-term damage to the musculoskeletal system. As a general rule, check as often as possible whether your sitting posture is healthy. Sitting upright may be strenuous at first, but it becomes normal once the body gets used to it. An upright posture requires that the back does not bend down too much or go into a hollow back. In addition, the neck should be stretched straight, i.e. not lowered too often. Ideally, the shoulders and shoulder blades should also be directed backwards. The more upright the overall sitting posture, the better it is for the entire musculoskeletal system.

2. circling and stretching the shoulders and arms

Dynamics is the key. Nothing is worse than sitting rigidly. That’s why the shoulders and arms in particular should be moved in between when sitting. Rotate your shoulders forward and backward as often as feels good for you. In between, extend your arms up and down, right and left, and slowly increase the pull in each direction. In addition, the arms can be stretched in all directions. To do this, you can stretch one arm forward, bend the elbow and grasp it with the other arm to stretch it inward. In addition to the lateral stretch, the arms can also be stretched backward. Extend one arm upward, bend the elbow again, and stretch toward the back with the other arm. These gentle movements and stretches can loosen the neck and shoulder muscles, releasing tension and stiffness. 

light exercises against shoulder pain at home office physiotherapy Berlin Mitte
Light exercises against shoulder pain in the home office physiotherapy Berlin Mitte

3. neck stretch against shoulder pain

To relax the upper body, not only the shoulders and back should be exercised, but also the neck. To do this, get into an upright position in a seated position and place your feet shoulder-width apart on the floor. Gently circle your head to the right and left to warm up the muscles. Then you can stretch the right arm over the head towards the left side of the face, and then stretch the neck to the right with your hand. Repeat the same with the left arm. Next, take both hands, place them at the back of the head, and gently pull the head down so that the gaze is directed to the floor. After that, you can place the head on the back of the neck to stretch in the opposite direction. Finally, you can circle the head again, clockwise and counterclockwise.

effective exercises against shoulder pain at home office physiotherapy Berlin Mitte
Effective exercises against shoulder pain in the home office physiotherapy Berlin Mitte

4. breathe, breathe, breathe

In order for the body to remain permeable and for tension to be released effectively, attention must always be paid to breathing – not only during the exercises themselves, but also in everyday life. In fast-paced times, we tend to hold our breath and not let it flow through the whole body. Most of the time, breathing gets stuck in the chest, which is why the shoulders and neck tense up even more. Try the following: Close your eyes, breathe in deeply through your nose, focusing on one part of your body that you want to dedicate your deep breathing to. Then breathe out again from your mouth. Try to focus on all parts of your body, including your fingertips, forehead, feet, belly, etc. As you breathe often and mindfully into each part of your body, you will notice your body relaxing and stiff postures releasing. 

Exercises against shoulder pain at home office physiotherapy Berlin Mitte
Exercises against shoulder pain at home office physiotherapy Berlin Mitte

Despite your stressful office life, allow yourself breaks to do yourself and your body good. Stretching, breathing and relaxation exercises as well as massages pay off and relax not only your shoulders but also your whole body.