The shoulders, neck, and lower back are especially prone to tension, injury and soreness. We tend to hold a lot of tension in our shoulders which can cause discomfort all around the neck, shoulders and down the spine. Our lower back is another tender spot.
It is vulnerable to injury from improper lifting and can take a lot of wear and tear as it is the central support system for our bodies. By doing the following exercises you will build strength around these areas and create greater stability, thereby reducing the chance of injury. If you follow this workout with a nice relaxing stretch, you’ll really feel great!
1. Abdominal crunch
Lying on your back with feet on floor, knees bent, with hands behind head. Lift shoulders off floor. Focus on leading with chest towards the ceiling. Keep neck relaxed, dont pull on your head. Keep your lower back pressed into the floor.
2. Lower back curl
Lying flat on your stomach, arms out in front and legs straight out behind you, gently raise your torso off the floor (arms and upper body). This is a small, controlled movement with the focus being on the low back muscles.
3. Neck press
Place your hand on the side of your head and press into your hand resisting your hand pressure. Hold for several seconds. Repeat this on both sides, front and back.
4. Shoulder squeeze
Relax shoulders, put elbows at side, arms bent to 90 degrees, palms up. Rotate your arms and shoulders back and press down. This is a small movement with all the resistance coming from you. Focus on the muscles between the shoulder blades.
For each exercise:
Reps: 10-15
Sets: 1-2
Frequency: 2-3 times per week
