Do you have shoulder or neck pain? How many hours do you spend on your chair at work per week?

Adele Stickland Adele Stickland

This blog will explore why you have neck and shoulder pain.  The first question to ponder is how much time do you spend sitting at your computer desk at work or your iPhone at play?  You will find out in this blog that neck and shoulder pain is a direct result of sitting in the same position for extended hours.  I am going to show you in this blog 2 exercises you can easily throughout your day to prevent neck pain.  These exercises are simple and can be performed easily, with only a few strange looks from co-workers. Who will end up doing them as well?  Whether you are a work at home entrepreneur or working in a fast-paced office environment, neck pain can be relieved and prevented.

Shoulder issues are the biggest issue and pain problem I come across in women in my Pilates classes.  Shoulders issue like all nagging pains can become chronic and then take up to 2 years to resolve. If you deal with any ‘nagging’ neck or shoulder issue immediately whilst it is in the ‘acute’ stage you will be able to relieve symptoms quickly and forever. The point is don’t put up with neck issues get a diagnosis and act upon it immediately.

Neck pain at work can be debilitating and painful

Why sitting causes neck and shoulder pain

Fascia is the tissue that connects your whole body together. It surrounds your muscles and this soft tissue is very responsive to the demands that you put on it every day.
When this connective tissue is well hydrated and performs multiple moves it will keep you supple and healthy for decades to come.

If this tissue gets stuck in a destructive pattern it can bind up and tense your whole body.

Sitting still using bad posture at your desk is the BEST way to bind up your connective tissue.

It is the amount of time that you spend doing repetitive moves at a desk that causes neck and shoulder pain.

Keyboards are a cause of neck pain

And when I say keyboards I mean desktop keyboard, laptop, your phone or your tablet. All these tools create a muscle pattern that inwardly rotates your shoulder. If you are exercising for 2/3 times a week for an hour – more if you are really ‘on it’ but you are spending 8 hours or more on your computer. which muscle pattern is going to win, what are you doing most often?

Your body will bend and shape itself to the pattern that you carry out the most.

At work on your desk, your shoulders are inwardly rotating and one of your chest muscles called the pectoral minor is being shortened and forced to sit forward and creating tension throughout your connective tissue in your upper back and neck, causing you intense pain and discomfort.

Your pec minor is the little sister of Pectorial major.  The pectoralis minor’s job is to move your shoulder blade (scapula) both forward and downward

This little muscle helps to create the mobility of the shoulder joint.

However if this muscle gets overworked or dominant then you have slumped shoulders look because its opposing muscle is not holding your shoulder in a steady position

The pectoralis minor also internally rotates your upper arm bone (humerus) and over time the bone begins to sit comfortably in this internally rotated position. This causes a displacement in the muscles, which create tension and of course pain.  Other muscles have less room to move and then they become pinched in the shoulder joint.

Two exercises to prevent internal rotation of the shoulder:

  1. Dumb Waiter – seated
  2. Standing against a wall, long arm outstretched and little finger on the wall

In addition to these two exercises sitting appropriately at your desk will have a big impact of releasing tension throughout your body and loosen off the fascia, connective tissue.

Sitting properly at your desk

If you sit on your sit bones rather than pushing your pelvis forward your back will have a comfortable natural posture.

Retain a neutral, natural curve in your spine, don’t excessively arch your lower back because this will push your chest forward and shove your shoulders back. This will flatten your mid-back (thoracic) curve and creates a huge amount of tension in your neck.

If you would like some help finding your inner mojo and want to talk over your health issues and what you want to do about some of your existing bad habits, I would be delighted to support your transformation Book sometime out for yourself click here

Here is a quick video I put together for those who are joining me to chat, it explains exactly what you and I will chat about

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I am looking forward to speaking with you.

Get Gorgeous is a journey together – yours and mine.

Find out what other gorgeous girls have to say…

What was your health like before you joined Get Gorgeous?

“I’d noticed that I was getting a lot of colds. I’m also an academic so being in a school type environment so I was getting a lot of colds, but also I was feeling rather lethargic.

From a nutrition point of view, I felt that I wasn’t putting the right things in my body but I didn’t know what the alternatives should be or could be in order to just feel that physically, feel more improved physically.

What have you tried or done in the past to improve your health?

“When I was a lot younger, it was easy just to cut certain foods out, you know, because predominantly, it is a weight thing for me but actually it’s not.  I appreciate now that my weight is the outcome of what it was that I was putting into my body

I’ve tried typical other diets which worked for two to three weeks and then as soon as I eat normally, as I would call it, it all comes flooding back.

Rachel explains:

“I don’t want to feel deprived”

I like food and I’m the sort of person if you tell me I can’t have something then I want it all the more so I don’t want to be deprived and obviously what had happened is that you know, ‘

“I am active and I don’t want to feel hungry”

I have a dog and I’m quite active, but my body’s got used to that, so in order for me to change anything about me physically, there needed to be the combination of different food choices and moving more.

So whereas previously it was just a case of just not eating as much, and not changing anything on the movement side, and I think for a long time, actually, I was eating the wrong things and also not enough. My body was feeling constantly starved. – Yes. – But I’d be thinking, “I’m very hungry, “therefore I must be losing weight,” and then being disappointed. When actually, the scales were going the opposite way and I was confused, you know, because historically, put less in, the weight dropped off but that’s because my makeup was different then. I was a lot younger,

I realized when I hit my 40s that actually I needed some additional help with that because my old-fashioned habits weren’t working anymore and I think that’s been it, and as a result, I know when I’ve not drunk enough water now because I’m thirsty, and I know what thirsty means and I know what hungry means in my body”

“Now I feel more confident, proactive about managing my business because I am mindful of looking after myself”

“I feel more confident, more proactive about managing my business because I feel well, content and more mindful of looking after myself.   Looking after myself which is in harmony with my business not in lieu of anything that I should be doing, as a businesswoman. I am not starving myself”
I know that I live a million miles an hour that because of my work so I wanted something that would be naturally absorbed into my day to day life. I’ve tried other things before and I have to change my way of doing things too much, it didn’t fit, Get Gorgeous fits my lifestyle”

Rachel @askthechameleon askthechameleon Get Gorgeous 19th July 2018



Adele Owner of Get Gorgeous

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