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Anne Stein, M.S.
Sports & Fitness Journalist/Author

Sitting at a desk may not seem strenuous, but for office workers who spend hours each day in front of computer typing, using a mouse, or cradling a phone, neck and back pain is a common occurrence.

Danish researchers, however, have come up with five simple dumbbell exercises that can ease neck and back (trapezius) pain. And if you combine these five exercises with a series of easy seated stretches done throughout the day at your desk, office life can be painless.

At the gym

The five strength-training exercises are (use fairly light weights – under five pounds):

1. Shrugs: Stand upright with dumb bells at the side of your body. In one even motion, lift your shoulders up towards your ears and lower them again slowly. Try to relax your jaw and neck.
2. One-armed row: Stand with one knee on a weight bench and lean on the same-side hand on the front of the bench. With your other arm, pull a dumb bell up towards your lower chest. When the weight touches your chest, lower it in a controlled motion.
3. Upright row: Stand upright with your arms stretched and hand weights in front of your body. Slowly raise your hands toward your chin and lift the weights in a straight line as close to your body as possible, until they reach the middle of your chest and your elbows point up and out. During the whole exercise, the hand weights should be placed lower than the elbows.
4. Reverse flies: Lie down on a bench in a 45° forward bent angle with hand weights hanging towards the floor. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent.
5. Shoulder abduction: Stand upright with hand weights at the side of your body. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent

Researchers found that the exercises work best if they’re done three times a week, alternating between exercises 1, 2, and 5 on one day and exercises 1, 3, and 4 on another. Start with two sets of 12 repetitions, then increase to three sets. After 4 weeks you can increase the weight and reduce the number of repetitions on the last set to 8-10 reps. Increase the weight when you can do three sets fairly easily.

At the office

In addition, make sure your desk is set up correctly (monitor and keyboard at proper heights and distances, chair with lumbar support) and that your posture’s good. Get up and walk around every 20-30 minutes. Also, do these exercises (15-20 reps while sitting, every hour if possible) to stretch and stimulate muscles:

1. Scapular pinches: Roll your shoulders back and pinch the shoulder blades together.
2. Shoulder shrugs: Lift the shoulders up toward the ears then lower slowly back down.
3. Neck side-bending: Slowly tilt one ear toward your shoulder gently and hold/stretch briefly. Repeat on the other side.
4. Neck rotation: Slowly turn your head to look over one shoulder and pause briefly. Repeat on the opposite side.

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Over the past decade, airline seating has gotten more cramped, leaving travelers with less leg room and confined for hours in uncomfortable positions.  Even those frequent travelers fortunate enough to sit in first or business class can suffer from fatigue, leg cramps, stiffness, and neck and back pain if they don’t stretch and move around during a flight.

Though airplanes don’t offer a designated stretching area — though we’d like to see that space added – there are several steps you can take to prevent aches, pains and fatigue while flying.

Keep your feet flat on the floor.

While seated, knees at a 90-degree angle or slightly higher, to relieve stress on your spine. Use a bag to rest your feet on if your seat’s too high to do this. Muscle cramping and aching can be exacerbated by dehydration; stay hydrated and avoid excessive alcohol and caffeine.

Bring an inflatable pillow to cushion against neck pain.

Back pain sufferers can roll a blanket or pillow into a lower back support, since airline seats don’t offer proper lumbar support.

Walk up and down the aisle at least once every hour.

No matter how comfortable a seat is, being immobilized will cause stiffness and fatigue.

Do the following simple exercises.

All of these movements can be done in your seat to prevent discomfort and swelling during flights:

Ankle turns. Lift your feet off the floor and move your toes in a circle, one foot moving clockwise and the other foot moving counterclockwise. Change direction and repeat.

Foot lifts. Place your heels on the floor and bring your toes up as high as you can. Then put both feet back flat on the floor. Then pull your heels up while keeping the balls of your feet on the floor.

Knee lifts. While keeping your knee bent, raise your leg while tensing your thigh muscle. Repeat 20 to 30 times, alternating legs.

Shoulder rolls. Raise your shoulders and then move them forward, downward and then backward in a smooth circular movement.

Arm bends. Start with your elbows on the armrests and your hands pointed forward so that your lower and upper arms make a 90-degree angle. Take turns moving your left and then your right hand toward your chest and back, and continue for 30 seconds.

Knee to chest. Bend slightly forward. Fold your hands together around your left knee and pull it toward your chest. Hold this position for 15 seconds and let your knee drop slowly. Change legs and repeat.

Forward bends. Place both feet on the floor and pull your abdomen in. Bend slowly forward and “walk” your fingers along your shins to your ankles. Hold for 15 seconds and sit up slowly.

Upper-body stretch. Stretch both arms over your head. With your right hand, grab your left wrist and pull it slowly to the right. Hold for 15 seconds and change arms.

Shoulder stretch. With your right hand, grab your left elbow and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 seconds and change arms.

Neck roll. Relax your shoulders, let your head drop to your right shoulder and roll your head slowly to the front and then to your left side. Repeat five times.

These stretches are also important for reducing the risk of deep vein thrombosis (DVT), blood clots that can occur after periods of being immobile. The risk of DVT increases during travel of eight hours or more and an estimated 10 percent of passengers on long flights may develop a DVT.

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How Do I Fix a Stiff Back?

Learn how to alleviate the “tin man” feeling after sitting for too long.

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

Can you suggest a few stretches to help alleviate a stiff back? Although I’m active and exercise most days I feel like the tin man if I sit for an extended period of time while at the office.

Answer:

The “tin man” experience is not uncommon, especially if you spend the majority of your waking hours in a seated position. If this is your only symptom it is likely that a combination of stretching, core training, and attention to a few other details will do the trick. If the stiffness is accompanied by pain, seek advice from a licensed medical specialist who can address your specific needs.

THE FACTS

• Sitting increases lumbar disk pressure by 30-40% relative to a standing position

• Sitting leads to poor posture and degenerative changes

• Sitting results in muscle tightness and imbalances

• Sitting weakens core muscles

• Tight hip and hamstring muscles often contribute to back stiffness or pain

THE STRETCHES

• Perform a self massage using a foam roller, tennis ball, or massage stick. Massage your mid and lower back, shoulders, hips, & legs

• Cat/Cow – Decreases tension through the spine and improves disk nutrition (Cat) (Cow)

• Child’s Pose – Stretches the muscles of the mid / lower back, hips, & legs (Child’s Pose)

• Knees to Chest – Stretches the muscles of the lower back

• Standing Hip Flexor – Stretches the muscles on the front side of the hip (Standing Hip Flexor)

CORE TRAINING

• The deep core stabilizing muscles are the most important for maintaining a healthy back.

• Sit ups and crunches hurt more than help when the deep core muscles are weak.

• Practice drawing your naval to your spine and holding for up to 10 seconds and repeating. This will strengthen the deep core muscles and decrease stress to your back.

THE DETAILS

• Be aware and practice good posture while sitting and standing

• Set up a workspace that is ergonomically right for you and doesn’t place excess strain to your back, neck, and shoulders.

• Get up & move frequently throughout the day. If possible don’t sit for longer than 30 minutes consecutively.

Stretch More, Swing More

How flexibility will improve your swing and keep you golfing longer

Karen Kershaw
LPGA Teaching Pro, TPI/CGFI
Rio Verde, Arizona

Key Points

• A proper pre-round warm up reduces the risk of injury
• An ongoing stretching program improves flexibility and range of motion
• Core strengthening develops the strength, stability, and mobility needed for a powerful, fully functioning golf swing

Introduction

Athletes often fall victim to the bad habit of going out too hard too fast.  And golfers are no exception.   A golfer who has spent all day at his office job sitting at his desk rushes from his car straight to the tee box, excited to be relieved of the tedium of his job.  After a cursory practice swing or two, he takes a mighty swipe at his tee shot.  If the ball gets airborne at all, it likely flies deep into the woods on the right or pops up into the lake on the left.  The golfer rubs his lower back, mutters something derogatory about the aging process, and reaches into his golf bag for a handful of Advil (ibuprofen).

This first-tee fiasco could have been averted if that same golfer had made time for a pre-round stretching and warm-up session.  Just 15 minutes of effort would have warmed up his muscles for a fuller, more flexible and fluid swing, resulting in better contact with the ball, less pressure on the lower back, and reduced potential for injury.

Stretch Before You Swing

A properly executed golf swing recruits nearly every muscle group and joint in the body, turning the body in a rotary motion that is unlike most of our daily movements.  Cold, stiff muscles are unable to stretch to their fullest extent and are prime candidates for minute tears, strains or “pulls.” A gradual warm-up of the muscles involved in the swing increases the blood flow to these muscles.  This enhanced blood flow helps to eliminate stiffness and allows the muscles to contract and relax more effectively for improved performance.  A good warm-up also increases the range of motion around each joint, providing the mobility needed for a good golf swing

Generalized stiffness will alter good set-up posture and force players to change their spinal position throughout the golf swing.  Loss of posture affects timing, balance and rhythm, causing missed hits such as blocks to the right or hooks to the left.  Stiffness can also result in an abnormal motion in the lumbar spine, one of the primary causes of lower back injuries.  Adequate flexibility, especially in the hips, shoulders and upper back, allows golfers to get the club into key positions without altering spine angle.

Besides increasing mobility and eliminating stiffness, preparing your body before the golf round for the movements required for the golf swing eliminates the need to spend the first few holes trying to develop rhythm, timing, and feel.  A brisk walk from your car to the range will begin to warm up your muscles, so that you can stretch safely and effectively.  Once you begin stretching, concentrate on your upper, lower, and middle back, shoulders and chest, trunk, hips and thighs, then hamstrings and calves. Stretching these areas will increase the muscles’ ability to contract and extend during the swing.  Be sure to include stretches that focus on rotational flexibility, since the swing is a rotary action.

Regular Stretching to Prevent Injuries

Giving yourself time to warm up on days when you hit the green is good,  but engaging in a daily, ongoing stretching routine is even better and can increase overall flexibility, enhance performance, and reduce the risk of injury. Flexibility, which is the range of motion around a particular joint, can be constrained by tight or restricted muscles.  Increasing mobility by stretching protects joints and muscles from strains and tears.  A strong, flexible joint can move properly and protect itself from injury. Better joint flexibility allows golfers to swing more fluidly.

A stretching program should directly address all of the muscles and joints that are utilized in the golf swing.  This means that an overall body stretching routine aimed at creating strong, pliable muscles is paramount in creating a body that can withstand the stresses of the golf swing and help perform a solid, consistent swing.

Stretching increases the golfer’s ability to rotate, and more rotation means more power. Any tightness in the hip flexors, gluteals, groin area or oblique muscles in the sides of the torso limits rotation of the upper body during the backswing and follow-through. Limited range of motion in the hips is one of the main causes of lower back pain.  Restrictions in hip mobility will create movement in the lumbar spine and put excessive tension and stress on the lower back. Flexibility in the hamstrings helps fire the core muscles properly during the swing and helps maintain posture and balance throughout the swing.  In many cases, tight hamstrings are linked to lower back pain.

Supplementing Flexibility with Core Strength

Along with flexibility, golfers need strength to withstand the stresses put on the body by the physical forces and repetitive movements required in golf.  While stretching routines increase the body’s mobility in the swing, core stability and strength are required in order to create a stable foundation for the swing, maintain spine angle and transfer power between segments of the body and into the golf club.  If the stability/mobility combination is compromised by lack of core strength or conditioning, compensations will occur in the body.  These compensations reduce the efficiency of the motion and result in inconsistent ball striking, loss of power and accuracy, and more importantly, increase the possibility of physical injury occurring in the body.

Power in the golf swing is generated by the “core” section of the body—your abdomen, hips, buttocks and lower back.  These muscles support the spine, hips and shoulders and add stability to the swing, allowing energy to build and then release for a powerful transfer of energy.  Strength in the core allows golfers to maintain balance and posture (or spine angle) during the swing.  By concentrating strength and flexibility in the core, golfers can protect the lower back, hips, and shoulders from injury.

As with any exercise program, it is important for golfers to consult with a doctor, physical therapist or certified athletic trainer in order to understand the program and how to implement it effectively.

Protecting Your Swing with Cool-Down and Icing

After subjecting the body to a series of powerful stresses and physical exertion for 18 holes, most golfers can’t wait to get to the “19^th hole” where they can relax with a cold drink.  A few moments of cooling down the muscles with some gentle stretching will help muscles recover from any minute traumas that might have occurred.  If there is any stiffness, gentle icing with light compression on the affected muscles will reduce the possible side effects of inflammation and likely prevent residual soreness in the days to come.

Conclusion

A long day on the golf course places a lot of demands on the body.  Introducing warm-up and cool-down regimens into your practice can help you have a safer and more effective round of golf.  Further incorporating daily stretching and core strengthening activities can help stabilize your muscles, improve your overall swing, and reduce the risk of injury.  With these injury-prevention efforts, it will be easier to come out swinging and keep your overall score way under par.

How Necessary Is Stretching?

Gretchen Reynolds of The New York Timesdiscusses research conducted by physiologists at Nebraska Wesleyan University.  The study analyzed distance’s runners’ hamstring flexibility in relation to running economy.

Gretchen Reynolds– The New York Times

This article was selected by Moji because of its relevant content.  We have crafted an overview, but please link directly to the original site to read the entire article.

Moji Overview:

Gretchen Reynolds of The New York Timesdiscusses research conducted by physiologists at Nebraska Wesleyan University.  The study analyzed distance’s runners’ hamstring flexibility in relation to running economy.  The more inflexible runners had a higher running economy than their flexible counterparts, indicating a strong negative correlation between flexibility and runners’ efficiency.  The study does not conclude that stretching is bad for runners but rather suggests that it may not be necessar y from a performance standpoint.

By Gretchen Reynolds

Published:  November 25, 2009

Read the Article

The New York Times