A fitness trainer shares what she does every morning to prevent neck and shoulder pain – CNBC

Whether it’s working at a computer desk or scrolling on the phone, we spend a lot of time looking down — usually slouching at the same time.

As we slouch, our shoulders round and our head moves forward, leading to a painful condition known as “text neck.”

This causes the upper back to become weak and the chest to become tight. Over time, the shoulders may overcompensate, leading to painful knots in the neck and shoulders, and even headaches.

How to help prevent neck and shoulder pain

As a fitness trainer, I do five stretch exercises every morning to prevent neck and shoulder pain, especially ones caused by text neck:

1. Myofascial release of the chest

I like starting with myofascial release exercises — massages that target pain in the fascial tissue that wrap around your muscles — because they help to loosen you up.


  1. Take a lacrosse ball (or a myofascial release ball, the size of a tangerine) and press firmly as you roll it up and down the area where your shoulder and chest connect.
  2. If you want a deeper massage, place the ball between your chest and the corner of a wall. Find a knot (a tender spot), and move your body up and down to rub the ball across the knot.
  3. Do this for 30 to 60 seconds, then repeat on the other side.

 2. Myofascial release of the upper traps

Next, loosen and warm up the muscles in the back by focusing on your trapezius muscles (a.k.a. our “traps”), which are in your upper back between your shoulders and neck. These traps get very tense when you round your shoulders forward.


  1. Take the myofascial release ball in your right hand and place it on top of your left shoulder near the neck.
  2. Move the ball around until you find a knot. Then press the ball onto your shoulder and let your arm hang. The weight of your arm will help the ball work into any knots you may have.
  3. Do this for 30 to 60 seconds, then repeat on the other side.

3. Wall angels

Now it’s time to strengthen the upper back. When we round our shoulders, …….

Source: https://news.google.com/__i/rss/rd/articles/CBMifmh0dHBzOi8vd3d3LmNuYmMuY29tLzIwMjIvMTIvMjQvZml0bmVzcy10cmFpbmVyLXNoYXJlcy1zdHJldGNoLWV4ZXJjaXNlcy1zaGUtZG9lcy1ldmVyeS1kYXktdG8tcmVsaWV2ZS1uZWNrLXNob3VsZGVyLXBhaW4uaHRtbNIBggFodHRwczovL3d3dy5jbmJjLmNvbS9hbXAvMjAyMi8xMi8yNC9maXRuZXNzLXRyYWluZXItc2hhcmVzLXN0cmV0Y2gtZXhlcmNpc2VzLXNoZS1kb2VzLWV2ZXJ5LWRheS10by1yZWxpZXZlLW5lY2stc2hvdWxkZXItcGFpbi5odG1s?oc=5

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