Exercises help heal upper back, neck and shoulder pains

PRIME – November, 2013 By Jacqui Brandwynne CEO, Very Private With millions of boomers joining the digital revolution, the increase in computer use also caused havoc with the body, resulting in daily help cries for aching neck, tight upper backs and shoulder pains. Like last year, when we turned to the expert Equinox Team for professional advice on how to relieve lower back problems, the professionals who know all about keeping bodies in good shape, came through with great advice. Equinox actually developed a special exercise routine called the RX Series (classes are available at any of their clubs, www.equinox.com .) If you suffer from lower back problems, find help in our October 2012 column in our archives at www.veryprivate.com. Equinox's answer to upper back and neck issues is called trigger point therapy, comprising of do it yourself deep-tissue massage and mobilization of "frozen" muscles with the help of two little yoga therapy balls, though ordinary tennis balls work just as well. I was amazed how effective therapy is in unlocking stress and pain in just minutes. The exercises Here are four of the most effective exercises. Others can be seen in a video on their website. 1. Stretch out on a floor mat or spread a towel on the carpet. Wear loose, thin clothing preferably. Place a tennis ball beneath each shoulder, just above the shoulder blades. Wrap arms around chest in a hug. Start moving your legs by bending and straightening the knees. This will move the balls all around the rhomboids – the muscles of the upper back that are tight and sore – until you feel relief. It's possible to do these exercises standing against a wall, but it's a lot harder to keep the balls in place. 2) Lie on the floor. Place the tennis balls between the shoulder blades on either side of the spine. Bend and straighten the knees to move the ball up and down along the thoracic spine so to massage and relax the upper and middle back. Again, repeat until you feel the muscles relax. It's possible that this exercise may cause tenderness, especially if the muscles are very tight. 3) Lie on the floor. Place a tennis ball under each buttock. Keep the soles of the feet against each other so that the knees are open. Move the hips around to release tension. Don't get discourage if the balls roll away from under the buttocks. With a little practice you'll get the hang of it. 4) Lie on the floor. Place the tennis balls near the neck, just above the shoulder blades. Lift the hips off the floor, stretching out the arms in a T-position to stabilize the body. Move shoulders from right to left, left to right, up and down to hit all the tender spot on the shoulder blades and all around them. This therapy routine should be repeated as often as you feel the back tensing up. The penetrating moves of the tennis balls massage the muscles, even through clothing; they stimulate specific nerve endings and cause a sedative, pain-killing effect. Once the pain signals are turned off, muscles relax and you can move freely, so your body can recuperate. Keep moving daily, don't forget your cardio routine, and be sure you are sitting in a back supporting chair when working on the computer or watching TV. Poorly designed chairs, which cause bad posture, are a major cause of back problems. So is inactivity. – Jacqui E-mail Jacqui your question: contact.veryprivate@gmail.com. Visit: www.veryprivate.com for valuable relationship information. We never reveal or give out names or addresses. ©2013 Brandwynne Corp. All rights reserved.