Stiff and numb in the chest muscles and joints? Here you will find stretching exercises that will help you loosen up a bit on tight muscles. Light clothing exercises can often be done daily, both at work and everyday, for the best effect.
Seated arm lift
Sit in a comfortable chair and let your arms hang straight down. You should sit with your back straight and your shoulders aligned with your hips (not forwards so that they end up in the front). Lift both arms from the starting position with straight elbows in front of you. When you get to the top, so should you hold the position for 10-20 seconds and then return to the starting position again. The exercise is carried out with 10 - 15 repetitions up to 3 times daily.
Back cover of shoulder blade
Sit or stand with your back straight and shoulders aligned with your hips. Then pull the shoulder blades together by pushing the elbows backwards behind the back. Hold the position for 5 seconds and then release. Repeat the exercise 10 times. When doing this stretching exercise, you should feel that it extends slightly between the shoulder blades and then perhaps most of all on the side where your muscles are tightest.
Perform the exercise sitting or standing. Place your left hand on your left shoulder and your right hand on your right shoulder. The palms should point downwards and rest on each shoulder. Without moving your palms, you should then pull your elbows towards each other - you will then feel that it stretches in the upper back and between the shoulder blades. Hold the stretch 10 - 20 seconds and then relax. Perform 10 - 15 repetitions over 1 - 3 sets daily.
Breast Spinal Rotation
Sit with your back straight on a chair or similar and with your legs on the ground. Place your left hand on your right shoulder and your right hand on your left shoulder. Turn the upper body to the left and then to the right. Perform the exercise calmly and controlled. First, start with smaller rotations before gradually increasing the outcome as you feel the muscles become more receptive to this. Make 10 repetitions on both sides - 3 to 4 times a day.
These are simple and straightforward exercises that can be performed daily at work or everyday. We recommend that they be used as a supplement to regular exercise and hope that they may be of use to you. Good luck!
Tip: Foam roller for more chest movement
Foam roller can be a useful and good tool for mobilizing the joints and muscles in the thoracic spine - which in turn promotes better movement between stiff shoulder blades. Good tip for you who need to "dissolve" a bit. For maximum effect we recommend this foam roller (click here - opens in a new window).
Click on the image above to proceed to the next page.
Also read: - 6 Strength Exercises for Sore Knees
What can I do even for muscle and joint pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for muscle and joint pain
Biofreeze (Cold / cryotherapy)
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