For many of us, long hours at a desk can lead to tightness and discomfort around the neck, shoulders, and shoulder blades. Strengthening your shoulder and scapular muscles can be a game-changer, not only reducing pain but also preventing tension headaches.
Why Shoulder and Scapular Strength Matters
When we sit for extended periods, our shoulders tend to round forward, and muscles supporting the shoulder blades weaken, causing discomfort and sometimes even headaches. By strengthening the muscles around the shoulder blades, you can improve your posture, reduce strain on the neck and shoulders, and alleviate common desk-related pain.
Key Exercises for Shoulder/Scapular Strength
- Shoulder External Rotation – Using light resistance, work on slow, controlled rotations to strengthen the rotator cuff and improve shoulder stability.
- Wall Angels – Stand against a wall and move your arms in a ‘snow angel’ motion to activate the shoulder blade muscles, which helps improve posture and upper back strength.
- Scapular Push-Ups – These focus on the serratus anterior, a muscle that helps stabilize the shoulder blades, reducing neck and shoulder pain.
Give these exercises a try to help keep those desk-related aches at bay! Questions? Pain that won’t go away? Reach out to Trailblaze PT & Performance in Hendersonville, NC to schedule today.