In today’s digital age, it’s rare to see a person not hunched over a screen, be it a phone, laptop, tablet, or gaming device. With these devices, you have access to hours and hours of entertainment at your fingertips. You can play games, access the internet, or scroll through Instagram reels and TikTok clips until your heart is filled. Over time, though, straining your neck muscles to look down at these devices can misalign the spine and damage muscles. That can lead to poor posture, joint inflammation, pinched nerves, or even herniated discs. 

Tech neck can result from looking down at these devices. It is a term used to describe chronic neck pain that comes from straining the muscle while using technology. The head is heavy and the neck muscles are supposed to support it in an upright position. By tilting the head down while scrolling, for example, you strain your neck muscles, which can make the neck feel sore or stiff. You may even experience posture problems after a while. A 2019 survey of college students found that those who spent more time on their phones experienced more neck problems. 

The Effects Of Tech Neck

Over time, tech neck can lengthen the neck muscles and shorten chest muscles. That causes a hunched posture, which ultimately puts more pressure on the neck and slumps the shoulders. As a result of the misalignment, you may experience general neck pain, muscle soreness, and stiffness. Added pressure on the spine can pinch nerves, which cause tingling in the hands and lower back pain.

The damage goes beyond general neck and back pain, though. Constantly slumping the shoulders forward can pinch or rub tendons of the rotator cuff. Those are the muscles and tendons that surround the shoulder joint. Over time, that irritation can cause shoulder inflammation and pain, or rotator cuff tendonitis. Finally, extra pressure on the spine in the neck area can cause headaches and strain on the jaw joints, creating temporomandibular joint (TMJ) pain. 

How To Prevent Tech Neck

First of all, you have to be more mindful of your posture while using your phone, tablet, or computer. Don’t hunch over the device; rather, keep the screen at eye level to avoid craning your neck to see what’s on the screen. It is easier to maintain healthy posture if you sit in a chair or take frequent breaks from your electronic devices. To avoid tech neck from computer use, make sure to have the monitor positioned straight in front of you. You can also improve your computer posture by:

• Using a computer monitor or laptop stand to elevate your screen to the right level
• Keeping your wrists straight and elbows bent at about 90 degrees
• Placing the screen about 20-30 inches away from your eyes (about an arm’s length)
• Keeping your knees in line with your hips and placing your feet flat on the ground
• Sitting with your head, hips, and spine upright and in line
• Using posture correctors, posture reminder apps, or standing desks to promote healthy posture

Exercises And Stretches For Tech Neck

According to a 2016 study of office workers with tech neck, completing shoulder and neck stretches five times per week helped improve symptoms. These movements also improved neck function after just one month. Regular stretching can also help build strength in the neck and shoulder muscles. Continue reading to learn about some simple exercises and stretches for tech neck. 

Shoulder Rolls

Begin in a seated or standing position with your back straight and arms by your sides. Direct your gaze forward and shrug your shoulders up to your ears, but don’t hunch forward. Squeeze your shoulder blades together to pull them back and down using your mid-back muscles. Release and push your shoulders forward to return to the starting position. Repeat for a total of 20 seconds. 

Reverse Shoulder Stretch

Begin in a standing position with your feet shoulder-width apart and direct your gaze forward. Interlace your fingers behind your back and try to point your thumbs down toward the floor, pulling your hands down to open your chest. You can raise your hands back and toward the ceiling to feel a stretch along your biceps and shoulders. Hold for five seconds before releasing. Repeat 10 times. 

Seated Neck Release

Sit down or stand up straight and let both arms hang by your sides. Tilt your head to the right and bring your right hand over your head, resting the middle finger over your left ear. Gently pull your head to the right using your right hand. Hold for five seconds before releasing. Repeat on the left side. 

Hand To Forehead Stretch

Stand up straight and place your right hand on your forehead, fingers pointing to the left side. Gently press your hand into your forehead while pushing your head into your hand. You should not move your head forward, but you should feel the resistance. Hold for five seconds and then repeat two more times. 

Chin Tucks

You can sit up or stand up straight for this final stretch, but make sure your chin is parallel to the floor. Keep your chin in a neutral position as you pull your head back, almost as if to make a double chin. Hold for five seconds before releasing and then complete two more times.

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Doesn’t the idea of sticking a bunch of needles in your skin when you have anxiety sound like a wonderfully relaxing idea? As terrifying as it may sound, acupuncture is an ancient healing modality that has been used for thousands of years to alleviate pain and treat numerous conditions. Acupuncturists insert needles into specific points in the body to address the given conditions. 

For anxiety, acupuncture needles go in areas like the insides of your wrists, ears, and between your eyes. Using acupuncture to alleviate anxiety is not merely anecdotal, as it also has scientific evidence to back up its effectiveness. Continue reading to learn how acupuncture may help people with anxiety. 

Does Acupuncture Really Work For Anxiety?

According to acupuncturists, acupuncture works to ease anxiety by regulating the nervous system. Specifically, it works to bring parts of the autonomic nervous system back into balance. The autonomic nervous system helps regulate involuntary physiological processes, including heart rate, blood pressure, respiration, and digestion. Shifting the body back into a relaxed state allows the sympathetic nervous system to be more balanced. 

Traditional Chinese Medicine (TCM) states that “qi,” the body’s internal energy, flows up and down throughout various pathways within the body. If that energy is blocked or it isn’t balanced, the body is put under stress. Acupuncture helps to restore the natural balance within the body and encourages healing as a result. 

How Does Acupuncture Work?

Acupuncture is a holistic approach to health and many include recommendations for nutrition, psychotherapy, and exercise to enhance the treatment. There is no separation between the physical and mental aspects of a person, according to TCM. If you explain to an acupuncturist that you feel anxious and wake up sweaty in the middle of the night, they will not think that these issues are separate. 

In fact, that description is a common symptom of “yin deficiency,” according to TCM. Yin, along with its counterpart yang, allows a person to experience aligned qi. TCM explains that a yin deficiency can indicate emotional problems, including night sweats, anxiety, depression, and tension. 

Where Do Needles Go For Anxiety?

An acupuncturist does not merely stick needles in random places on the body. There are specific acupuncture points that influence physical and mental symptoms. Some of these points can include:

• Insides of the wrists
• On the feet
• Between the eyebrows
• On your breastbone or ears

Benefits Of Acupuncture

One review looked at 20 studies of using acupuncture on people with generalized anxiety disorder. The authors’ conclusion was that acupuncture can be beneficial for alleviating some anxiety symptoms when compared to medication or other non-acupuncture therapies. At this time, though, it is still not clear whether people with other types of anxiety benefit from acupuncture. Higher quality, randomized controlled trials are still needed to understand how acupuncture could help treat different anxiety disorders. Such disorders to consider include:

• Panic disorder
• Agoraphobia
• Selective mutism
• Phobias
• Social anxiety disorder
• Separation anxiety disorder

Acupuncture may also be beneficial for certain surgical procedures. One study compared acupuncture to pharmacological treatment. People who receive acupuncture before gallbladder surgery or hernia repair experienced less preoperative anxiety than those who took Midazolam, an anti-anxiety medication. Acupuncture may also benefit people with knee, lower back, and neck pain. A lot of people find that it can alleviate headaches as well. Some evidence shows that acupuncture may be useful for easing anxiety in people with chronic pain. 

If you are feeling anxious, you may want to consider acupuncture as a natural remedy. Just make sure that you visit an acupuncturist for the best care. Research indicates that acupuncture may reduce anxiety symptoms and there are minimal risks when done correctly.

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It is very common to wake up with a bit of stiffness. That’s why you probably engage in a quick under-the-cover stretch with a morning grunt to greet the day. Although that is a great place to start, it is not a dedicated stretch routine that can help loosen you up. The stretch routine in this article contains a handful of easy stretches that can reduce stiffness and energize the body. 

After you wake up, if you are like most people, you either hit snooze or reach for your phone to scroll through social media and emails. It can still take some time to get out of bed after this habit. Taking just five minutes each morning to stretch can not only loosen up your joints and improve mobility, but also improve the way you feel. Various health experts agree that regular stretching, especially in the morning, can facilitate strength, improve range of motion, and enhance your overall sense of self. 

Make it a point to engage in the following stretches every morning and your body will thank you. Are these stretches the fountain of youth? Not by a long shot, but they can help energize the body and get you ready for the day!

Simple Shoulder Stretch

If you sleep wrong or spend too much time looking down at your phone, this is a great stretch to open up the muscles that can cause neck pain. Begin by standing up straight with your feet shoulder-width apart. Draw your shoulders forward, as if to have them touch in front of you. Press your chest forward as you draw your shoulder blades together in the back. Alternate between these two positions five times, breathing deeply throughout. 

Shoulder Circles

The trapezius muscles are the largest muscles that run from the neck, across the shoulders, and down to the mid back. When you open up these muscles, you can breathe easier and feel relief from tension. Stand up straight with your arms by your sides. Draw your shoulders up and roll them forward in a large circular motion. Complete 10 forward rotations, followed by 10 backward rotations. 

Standing Wall Push

This is a dynamic stretch that targets the triceps, pectorals, deltoids, and muscles that run across the shoulder blades. It can also help you improve upper body strength and mobility in the shoulders. Stand up straight facing a wall with your feet hip-distance apart. Extend your arms out in front of you and place your hands flat on the wall. Bend your elbows at a 90-degree angle to lean toward the wall. Hover a few inches away from the wall for a few seconds before engaging your pectorals and shoulders to push away from the wall a few inches. Hold this position before lowering back to the starting position. Continue alternating between these two positions for about 30 seconds. 

Shoulder Across The Arm Stretch

The shoulder joints are the most mobile in the body, so maintaining flexibility is essential for optimal movement. This stretch can help reverse the effects of slouching or hunching at your desk. Stand up straight with your feet hip-distance apart. Pull your left arm across your chest, hooking your right arm around your left to pull it closer to your chest. Keep your left arm slightly bent and pull with your right arm until you feel a good stretch on the outside of your shoulder. Hold for 15-30 seconds, release, and then repeat with the other arm. 

Standing Side Bend

If you sit a lot or hit the gym to do a core workout, you will love this stretch. It works to improve balance, coordination, and elongate the obliques and hips. Stand up straight with your feet hip-distance apart and arms resting by your sides. You can widen your stance if you have trouble balancing. Raise your arms overhead and interlace your fingers. Hinge at the waist to lean left until you reel a deep stretch along your right side. Hold this position for 15-30 seconds before returning to the center. Repeat on the other side.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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It would be strange if you never heard the phrase, “Don’t forget to stretch before your workout.” This is reinforced by countless social media reels and shorts that explain how certain stretches or movements can end hip, back, knee, shoulder, or neck pain. Although it may seem like a waste of time, stretching can help you perform at your best and reduce the risk of injury. We aren’t talking about a few twists or bends, people. We are talking about dedicating at least 10 minutes to stretching before working out.

Benefits Of Stretching Before A Workout

Besides preparing the body physically, stretching before working out can aid mental preparation. Studies confirm that taking time to stretch and breathe mindfully every day can help reduce stress and anxiety. Additionally, it can aid total body relaxation. Stretching before working out gives you the mental calm that can help you approach your workout in the best way. It also helps you achieve better posture and balance during exercises. Finally, stretching before working out reduces stiffness, making you less prone to injury. Continue reading to learn about simple stretches to do before your next workout. 

Quad Stretch

To do this stretch, stand up straight with your feet hip-distance apart. You can stand next to a wall or chair to use as support if needed. Bend your right knee, reach back with your right hand, and grab your right ankle to bring it close to your buttocks. Keep your knees close together and feel the stretch along the front of your right thigh. Hold for 20 seconds and then repeat on the other leg. 

Lunge

This builds on the previous quad stretch and targets your hip flexors. It also may help improve posture and muscle strength. To begin, stand up straight with your feet hip-distance apart. Take a big step forward with your right leg and keep the left stationary. Bend your right knee until your thigh is parallel to the ground, but make sure the knee doesn’t extend beyond the toes. You can rest your hands on your right thigh for support, and make sure to engage your left glute to feel the stretch along your left hip flexor. Hold for 20 seconds and then repeat on the left leg. 

Butterfly Stretch

Begin in a seated position with your legs extended out in front of you. Bend your knees and draw your feet in towards you, planting them flat on the ground. Allow your knees to fall out to the sides and bring the soles of your feet together. You can gently press down on the insides of your knees to deepen the stretch in your inner thighs and groin. You can remain here for 20 to 60 seconds and then release. 

Forward Fold

This is a great way to stretch your hamstrings and lower back muscles. To begin, stand up straight with your feet hip-distance apart. Take a deep breath in, raise your arms overhead, and exhale to come down, hinging at the hips to fold forward. Once your torso is parallel to the ground, you can round your back and let gravity help you down. You can reach your hands down to touch your toes, or grab your elbows and hang. Aim to keep your legs straight, but a slight bend is acceptable. Remain here for 20 to 30 seconds before slowly returning to the starting position. 

Upward Facing Dog

This stretch is great for opening up the upper back and chest muscles. Begin by lying flat on your stomach with the tops of your feet  on the floor. Bend your arms and plant your palms on the ground on either side of your chest. When ready, engage your chest and press up into upward dog. Drop your shoulders and tilt your head back. Hold this pose for 20 seconds and then release. 

Arms Across Chest

Stand up straight with your feet hip-distance apart and arms by your sides. Take your right arm and reach across towards the left side of your body. Hook your left arm around the outside of your right and bring it in toward your chest. You should feel a stretch along the outside of your right shoulder. Hold for 20 seconds and then repeat on the other side.

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Low back pain is one of the most commonly treated conditions by physical therapists and chiropractors. Because of sedentary lifestyles, back and neck pain is more common than ever. Being in a seated position does not activate your core, and people don’t put in the work to strengthen their core. Not only does that contribute to weak balance and limited mobility, but it also reduces overall strength. 

Maintaining a strong core can allow for pain-free movement and everyday functional movements. A strong core may also improve posture, aid stability, and make you less prone to back pain. Most exercises or movements engage core muscles, so strengthening them can help you perform those exercises with the right form. Plus, having a strong core makes you less prone to injury doing all sorts of movements, from reaching to grab something on a high shelf or swinging a baseball bat. The following workout aims to keep your core strong, and you don’t need a gym to do them!

Plank

According to research, planking activates more of the abdominal muscles than most ab or core exercises do. Most people plank incorrectly, though, and you can read more about plank mistakes by clicking here. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower down to your elbows to place your forearms on the floor and step your feet back, maintaining a straight line from your head to your heels. Don’t let your hips sag and remain in this position for 30-45 seconds. Rest for one minute and complete two more rounds.

Side Plank

A lot of people do crunches, V-ups, or leg lifts to target their abs, but you also need to exercise the oblique muscles to maintain a strong core. Lie on your right side, stacking your left leg on top of your right. Place your elbow and forearm on the ground under your shoulder so that it is perpendicular to your body. Prop yourself up on your elbow and lift your hips off the ground by engaging your right oblique. You should still engage your entire core, though. Hold for 30 seconds and then repeat on the other side. Complete a total of three times per side. 

Hip Bridges 

This is a great at-home exercise that targets your back, but, and core muscles. It is necessary for functional strength, and helps to tone your booty as well. Lie flat on your back and bend your knees, planting your feet flat on the floor about six inches from your butt. Keep your arms by your sides, palms facing down. Engage your glutes and lower back muscles to lift your hips toward the ceiling, so that only your shoulders, head, arms, and feet remain grounded. Make sure to drop your shoulders away from your ears. Hold for one or two seconds at the top and then lower back down slowly. Complete three sets of 10 reps. 

Hip Abduction

Some people think of 1980s workout videos when they think of this exercise. Should you want to don the spandex and headband, please do so. Just make sure to do this exercise in a controlled way so that you don’t injure your hips or back. Lie flat on your right side and support your head with your right arm. Alternatively, you can rest on your elbow if that is more comfortable. Start with your left leg on top of your right and then lift your left leg up towards the ceiling. Ideally, bring your leg as high as you can, but don’t cause a spasm if it is too painful. Complete three sets of 10 reps on each leg. 

Bird Dogs

This exercise is all about core strength and stability. Many people find this exercise surprisingly difficult, so don’t approach it with the mentality that it will be a breeze. You should feel a few droplets of sweat by the time you finish the reps. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Keep your back straight and slowly extend your right arm out in front of you, while simultaneously extending your left leg behind you. Maintain a straight line from right finger tip to left foot, holding this position for a second before alternating to the other side. Continue alternative until you complete 10 reps per side, completing a total of three sets of 20.

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Is it safe to call this current generation the generation of the sit? We are not referring to the sit-down protests of the 1960s; rather, people just sit down a lot in their daily lives. Whether it be sitting at a desk, sitting in traffic, doom scrolling, or sitting to watch Netflix, sitting is all too common in this day and age. The Centers for Disease Control and Prevention (CDC) even notes that a sedentary lifestyle increases the risk of type 2 diabetes, heart disease, and cancer. 

Inactivity isn’t the only thing that concerns health experts, though. Sitting for long periods is not great for your back or neck. Sitting for long periods of time can alter posture in the lumbar and thoracic spine areas, which include the vertebrae in the lower and middle parts of the spine. If the spine isn’t properly aligned, then you may also de-condition the muscles in the surrounding vertebrae.

Your posture also affects your mood or general outlook on life, according to certain medical centers. When you focus on improving your posture, you may improve your confidence and energy levels. Plus, you may reduce tension in the neck, relieve migraines, and prevent back and shoulder issues. So if you suffer from back pain or want to improve your posture, engage in the following workout that you can do every day.

Glute Bridge

Lie flat on your back with your knees bent, planting your feet on the floor about six inches from your buttocks. Keep your arms flat on the ground by your sides, and your fingertips should be able to touch your heels. Press your lower back into the floor and squeeze your glutes, pressing up through your heels to drive your hips up toward the ceiling. Aim to make a diagonal line from your knees to your chest, resisting the urge to arch your lower back. Maintain a neutral spine and roll your shoulders back. Hold this position for one to two seconds and then return to the starting position in a controlled manner. Complete a total of three sets of 10 reps. 

Shoulder Blade Squeeze

Stand up straight with your feet hip-distance apart, resting your arms by your sides. Without raising your shoulders, squeeze your shoulder blades together, aiming to bring them as close as you can without pain. Hold for five seconds and then release, which counts as one repetition. Complete a total of three sets of 10 reps.

Back Extension

You will need an exercise ball for this exercise. Lie over an exercise ball on your stomach, position yourself to rest your abdomen and hips on the ball. Extend your legs back behind you, placing your toes on the ground to maintain balance. Cross your arms across your chest, engage your glutes, and lift your chest as far up as possible. Make sure to keep your hips in contact with the ball throughout this movement. Return to the starting position and continue until you complete the set. Make sure to complete three sets of 10 reps. 

Plank

Begin in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower yourself down to your elbows, place your forearms on the ground, and step your feet back to stand on your toes. This is a forearm plank and you should aim to maintain a straight line from your head to your heels. Resist the urge to sag your hips towards the ground; rather, engage your glutes and core. Press your forearms into the ground and squeeze your abdominals, drawing your belly button into your spine. Hold for 30 seconds and then rest, and then complete two more sets of 30-second holds. YOu can increase the time if you want to amp up the intensity. 

Single Leg Hold

Like flat on your back and bring your feet up into a tabletop position (90-degree), keeping your shins parallel to the ground. Drop your right leg down, keeping it bent as you place it on the floor. Press your palms on the middle of your left thigh and resist that force slightly by engaging your left quad and glute muscles. Hold for ten seconds and then release. Repeat on the other leg and then rest for 30 seconds. Complete three sets of 10-second holds for each leg.

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If you have pain between your shoulder blades, you know that it can remain no matter how much you stretch. The pain may dissipate for a short while, but then it comes back without warning. Doing the wrong stretches may increase the pain, so engaging in the right movements  is paramount. This article aims to highlight the causes of pain between the shoulders and what you can do to get rid of it. 

What Causes Pain Between The Shoulders?

The way you sit, the way you exercise, or even that hunched over doom scrolling position can all contribute to pain between the shoulders. When you round your shoulders forward and hunch, the muscles in the shoulders overstretch and begin to experience pain. In addition to poor posture, heavy lifting, poor exercise form, and long periods of sitting at a desk can lead to pain between the shoulders. So what do you do to counter these bad habits? Firstly, you need to focus on your posture. 

Places To Prioritize Posture

Posture and balance is involved in every aspect of life, but you cannot correct poor posture without knowing where imbalances exist. Most people are unaware that they create their own imbalances! Correcting these imbalances and practicing good posture can help establish better balance and reduce your risk of shoulder pain. The places to check your posture are as follows:

• Sitting at your desk
• Standing up straight
• Driving your car
• Eating
• Scrolling on your phone
• Lifting a heavy object

What Does Poor Posture Look And Feel Like?

If you slouch, your posture is suffering. If you sit down to work at a desk, check in to see if you’re holding your head up straight. When you keep your back straight, you open your chest and prevent slouching. By focusing on your body language, you can actually feel the difference. In addition to maintaining correct posture, though, you can also counteract slouching by engaging in the following yoga poses. While these yoga poses will not reverse bad posture, they can help relieve tension between the shoulders. 

Fish Pose

This pose aims to stretch out your entire upper body, but it also works to improve neck and upper back strength. By strengthening these muscles, you may help reduce pain in between the shoulders. Lie down on your back with your legs extended and arms by your sides. Lift your pelvis off the ground a bit to place both hands under your butt. Lower your pelvis back down and raise your chest on an inhale. Raise your chest upwards and bend your elbows to prop yourself up. Allow your head to fall back and rest on the ground, but stop if you experience neck pain. You can also place a bolster or pillow along your spine to modify this to a supported fish pose. Rest in the stretch for about 30 seconds and then return to the starting position.

Cobra Pose

Cobra pose is one of those poses that works to stretch your chest, shoulders, and abdominal muscles. Be mindful to not over-arch as you raise up your upper torso during this yoga pose. Lie flat on your stomach, bend your arms, and place your elbows on the ground right near your rib cage. Keep your forearms flat on the ground facing forward. Drop your shoulders and widen them as you press through your forearms to lift your upper body off the ground. Make sure that you squeeze your glutes and lower back muscles to keep yourself off the ground. Feel your chest open and hold this pose for 20 seconds before returning to the starting position. 

Locust Pose

Out of the three poses in this article, this one may help you the most. Locust pose helps to both strengthen and align your shoulders, so practice this one more frequently to reduce tension between the shoulders. Lie flat on your stomach with your arms by your side and forehead touching the ground. You can turn your head to one side if your forehead touching the ground bothers you. Engage your glutes, core, and back muscles to lift your head, chest, arms, and legs off the ground. Keep your legs straight behind you and arms by your side. If that is too difficult, try to just lift your legs off the ground to start. Whatever position you choose, make sure that you do not strain your neck. Hold for about three seconds and then return to the ground. Complete a few more times for the best results.

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According to the Cleveland Clinic, an estimated five to 12% of adults deal with disorders of the temporomandibular joint (TMJ). Jaw pain is rarely the only symptom related to these disorders. Neck and shoulder tension, in addition to headaches are very common symptoms that accompany TMJ disorders. Fortunately, there are a handful of yoga poses that may relieve tension and improve your daily life. 

Yoga poses work to relieve jaw pain in several ways. First off, specific yoga poses may correct a misaligned spine, specifically in the head and neck area. Staring down at your phone or computer can force the head forward and create tension in the neck. The muscles in the neck work to support your jaw joint, so you can experience tension in the jaw if they become tight. Yoga poses that aim to stretch the muscles in your neck and shoulders may help relieve TMJ symptoms. TMJ doesn’t always stem from neck pain, though, and jaw injury, arthritis in the jaw, stress, misaligned teeth, and teeth grinding can cause TMJ issues. If a tight neck accompanies your TMJ though, experiment with the following yoga poses for relief. 

Seated Neck Tilt

When you stretch the muscles in the neck, you can help relieve tension in the shoulders and TMJ. Make sure to take deep breaths as you stretch your neck muscles. Sit in a cross-legged position and keep your back straight. Rest your right forearm and hand on your right thigh and place your left hand behind your head. Hook your fingers under the bottom right side of your skull, just behind your ear. Gently tilt your head to the left and pull your head forward slightly to stretch the back right of your neck. Try to relax your jaw in this position and take four or five deep breaths. Return to the starting position and repeat on the other side. 

Locust Pose With Chin Tuck

Locust pose is an excellent stretch to relieve tension in your upper back. It involves lying on your stomach to elongate your spine and open your chest and shoulders. Adding the chin tuck may help realign the jaw, so long as you aren’t tightening it during the pose. Begin on your stomach and clasp your hands behind your back, so they rest on your buttocks. Your forehead should be resting on the ground. Take a deep breath in and keep your chin tucked as you lift your head away from the ground. Aim to left your upper back off the ground, engaging your glutes and lower back muscles to do so. Relax your jaw and breathe deeply for five breaths before releasing back to the ground. Repeat two more times. 

Heart Bench

If you have tight chest muscles, you may experience neck tension or TMJ pain as a result. Opening up those muscles in this supported heart bench can help counteract that tension. Roll up a towel or yoga blanket lengthwise and place it on your yoga mat so that it can support your spine. Lie on your back so that your spine is along the blanket or towel, ensuring that the base of your skull is resting on the edge of the blanket. Extend both arms out to the sides and close your eyes. Breathe deeply into your diaphragm and relax your neck, jaw, and forehead. Remain here for five to 10 breaths and then come out of the position. 

Thread The Needle

Jaw tension can occur simultaneously with thoracic spine and shoulder tension. If you open up your shoulders by engaging in this pose, you may find some relief in jaw and neck tension. Begin on all fours in a tabletop position, stacking your wrists above your wrists and hips above your knees. On a deep inhale, draw your left arm up toward the ceiling and then thread it through the center of your body. Drop your left shoulder to the ground as you “thread the needle” by reaching your left arm under and across your body. Rest your left temple on the ground and relax your jaw and face. Take three to five deep breaths, return to the starting position, and then repeat on the other side. 

Diaphragmatic Breathing With Neck Support

If you want to encourage blood flow to your chest, shoulders, neck, and jaw, one of the best ways to do that is via diaphragmatic breathing. Similar to the Heart Bench pose, roll up a yoga mat or blanket to place under your neck for support. Lie flat on your back and bend your knees to plant your feet flat on the floor about six inches from your buttocks. Make sure that your neck is resting on the rolled blanket, hanging your head off the back. Relax your jaw and face, taking a few deep breaths into your diaphragm. Try to expand your ribs as much as you can during your inhale and then contract inward during your exhale. If it feels comfortable, place the palm of your left hand on your forehead and press your right hand into the ground. Take three to five more breaths and then release.

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