30 Day Home Office Fitness Challenge: Day 4 Shoulder and Neck Exercises
by Scott Tousignant · Filed Under: Home Workouts
Sitting at your desk for hours at a time can cause major havoc on your lower back, neck, and shoulders. Today I would like to share some exercises that you can begin to incorporate into your workday, right there in your home office, that will strengthen your shoulders and neck.
Shoulder and Neck Exercises
<
Throughout the 30 Day Home Office Fitness Challenge I will be sharing more stretches and exercises to help improve your posture and help make your workday more comfortable.
Your task for the day is to try at least 3 of the exercises from the video above. Feel free to do these exercises 3 to 5 times per week. You should only be using light weight for these exercises. You want to focus on proper form to ensure that you are working the correct target muscle group.
Be sure to share your experience with the exercises in the comment box below. Are you experiencing neck, shoulder, or back pain? How does it effect your focus and concentration? If you could eliminate that pain would it improve your workday?
Thanks for joining us on this 30 Day Challenge. I’ll be back tomorrow with some exercises and stretches to help reduce lower back pain as well as strengthen your lower back. You won’t want to miss it.
You ROCK! Enjoy the experience,
Scott Tousignant
More Articles In This Series
- 30 Day Home Office Fitness Challenge: Day 1 Introducing The Stability Ball
- 30 Day Home Office Fitness Challenge: Day 2 New Motivation
- 30 Day Home Office Fitness Challenge: Day 3 Convenient Healthy Food
- 30 Day Home Office Fitness Challenge: Day 4 Shoulder and Neck Exercises
- 30 Day Home Office Fitness Challenge: Day 5 Lower Back Exercises
- 30 Day Home Office Fitness Challenge: Day 6 Motivation Tip
- 30 Day Home Office Fitness Challenge: Day 7 Quickie Cardio Challenge
- 30 Day Home Office Fitness Challenge: Day 8 Quickie Nutrition Tip
- 30 Day Home Office Fitness Challenge: Day 9 Quickie Workout
- 30 Day Home Office Fitness Challenge: Day 10 Reduce Stress
- 30 Day Home Office Fitness Challenge: Day 11 A Balanced Life
- 30 Day Home Office Fitness Challenge: Day 12 Accountability
- 30 Day Home Office Fitness Challenge: Day 13 Social Support
- 30 Day Home Office Fitness Challenge: Day 14 Foam Roller
- 30 Day Home Office Fitness Challenge: Day 15 Healthy Kitchen
- 30 Day Home Office Fitness Challenge: Day 16 Time Management
- 30 Day Home Office Fitness Challenge: Day 17 Inner and Outer Thigh Exercise
- 30 Day Home Office Fitness Challenge: Day 18 Abs Workout
- 30 Day Home Office Fitness Challenge: Day 19 The Benefits
- 30 Day Home Office Fitness Challenge: Day 20 Ten Minute Cardio
- 30 Day Home Office Fitness Challenge: Day 21 Bad Knees
- 30 Day Home Office Fitness Challenge: Day 22 Quickie Breakfast
- 30 Day Home Office Fitness Challenge: Day 23 Your Mission
- 30 Day Home Office Fitness Challenge: Day 24 Conquering Limiting Beliefs
- 30 Day Home Office Fitness Challenge: Day 25 You Are a Role Model
- 30 Day Home Office Fitness Challenge: Day 26 Full Body Workout
- 30 Day Home Office Fitness Challenge: Day 27 Office Cardio
Oh YA! Scott right on for the shoulder neck and back tip. These are simple exercises and very effective for strengthening these areas of the body. My wife went through these when she was recovering from a neck injury. It is all about doing it on a regular bases and living in the power zone instead of dealing with the little acks and pains.
Keep on sharing!
[...] This post was Twitted by shannonstoltz [...]
Great work out. I go to the gym and still this routine worked muscles that apparently had not been worked by the machines I have been using.
1) Is it better to use a weight that you “feel it” in 6 reps or a lighter one and do a few sets. I am so out of shape the 5lbs at 6 reps was enough.
2) For the Pilate’s ball, Should I set the air pressure to match my chair height I am used to or to the height that causes my knees to be at a right angle. What is the range of proper angle for the knees while sitting. ie: 80 to 100 or best at 90?
3) So far for me 15 minutes on the ball is about right for now.
4) I tend to hunch a bit instead of sit up straight in any chair or sofa and also notice I do it sitting on the Pilates ball at the desk. What do you suggest to change this habit?
I picked up some apples, pears and shelled walnuts today to go with my normal raisins and almonds at my desk. Plus I see that my water bottle is still full. Great tip to have a clear jug so I can see if I am drinking enough water.
Really appreciate this challenge. You will notice the difference next time we get together.
Clay
[...] we focused on strengthening your neck and shoulder muscles. Today I am going to share some stretches and exercises with you that will help strengthen your [...]
You are doing awesome Clay!!!
With these shoulder exercises you want to keep it light. I use 5-10 pounds for most of these exercises and perform them as a warm up to my workouts.
Each ball should have inflation instructions with it. You don’t want to over inflate a ball just to get it to a certain height at your desk. You would be better off getting a bigger ball than over inflating. When you are sitting at your desk there is no ‘proper angle’ for the knees. You want to make sure that you are high enough so your elbows can be at your side while using the keyboard.
Keep making progress with the amount of time that you sit on the ball
It’s all about awareness when it comes to posture. These exercises and the lower back exercises in Day 5 will help with your posture, but you need to become aware when you are hunched over and straighten yourself up.
Hey, Scott,
thanks for the neck exercises. I’m a massage therapist and I can show these to my clients who sit at the computer all day. Great new tips for me. Keep up the good work. Always enjoy your quick workouts. I can do them in my office as well as at home since they are fast. I sometimes do them in between massage clients out in the hallway. Keeps me going all day.
Scott, thanks for the towel exercise. I recently had a bad experience with a bad position at the computer that took me about a week of low productivity.
I recently moved and don’t have my weights with me yet. Anyways I think they might be too light. After becoming a mom I’ve forgotten how I liked to work with weights.
I’m finding your videos way helpful. Thanks!
I really appreciate all your comments Monica. Your feedback has been awesome!
Resistance training is fantastic. Many women don’t use heavy enough weight, but if all that you have right now is light weights, don’t put off weight training just because all that you have is light weights.
It’s amazing how easily we can put ourselves out of whack when sitting at our desk. That’s why I like to take a few fitness breaks each day in order to ensure that I’m not stuck in an awkward position for too long.
I’m glad to hear that many of the exercises from the home office fitness challenge have been helpful. And I’m totally with ya… I love the outdoors!
These are good exercises and can be done with cans as well. I would also state about being sure the head doesn’t come forward with the exercises.