Michelle Rogers Healthy Living Blog

Fitness and healthy living for midlife and older adult women

  • About
    • My Weight Loss Story
    • Media and Speaking Engagements
    • Professional Collaboration
    • Contact
    • Disclosure
  • Fitness Services
  • Subscribe
  • Recipes
  • Health & Fitness
  • Reviews
  • Shop
You are here: Home / Health / Fitness / 7 amazing exercises for book readers to relieve neck and shoulder stiffness

7 amazing exercises for book readers to relieve neck and shoulder stiffness

April 9, 2022 By Michelle Rogers

This post contains Amazon affiliate links.

7 amazing exercises for book readers to relieve stiff neck and shoulders - Michelle Rogers Healthy Living

Do you tend to get stiff and sore in your neck and shoulders, from looking down while reading a book, using a smart phone or tablet, or doing activities like needlework? Or perhaps you have arthritis in your neck, back or shoulders? Read on for some relief.

Looking down at your book (or anything else) can be a pain in the neck — literally!

Your head weighs about 10-12 pounds when your spine is in a neutral position. But when you bend your head forward, the stress this places on the neck can be as much as 60 pounds, depending on the angle. And that much load can do damage to you over time. A habit of poor posture can cause you to develop an abnormal curve of the upper vertebrae and a mass of tissue at the lower part of the neck. This can result in a rounded hunch back.

Most of us are not going to stop using our tech devices or reading books, so what can we do about this?

First, try to get in the habit of holding your book or phone at eye level instead of looking down.

Here is an adjustable book stand, available on Amazon.

If sitting at a desk with your tablet or laptop or book, use a stand to bring your device up to eye level. If you’re in an easy chair or bed, you could stack some pillows on your lap to bring it up closer to eye level. In addition, be sure to take regular breaks to get up and stretch.

Secondly, exercises can help relieve neck tension and strengthen those muscles so that you can reduce discomfort. Here are some exercises you can do for your neck and shoulders. Do these exercises every day to help relieve neck stiffness and strengthen those muscles.

IMPORTANT: If you are experiencing pain or are injured, DON’T exercise until you consult your physician or physical therapist.

Do all of these movements slowly and gently. Do the range of motion that works for you; never force a stretch.

1. Head turn. Slowly look over your shoulder to one side, then front, then to the other side. Repeat 4 times.

Head turn - Michelle Rogers Healthy Living
Head turn

2. Side neck bend. Take your ear toward your shoulder. Roll the opposite shoulder down and back, and hold. Keep your shoulders square; do not tilt down or lift shoulders. Bring your head back to center. Repeat on the other side. Repeat exercise 4 times.

Side neck bend

3. Chin tuck. This is for relieving tension in the back of the neck. Make an “L” with your index finger and thumb. Place your index finger under your chin and the thumb on your sternum. Keeping your hand stationary, slowly move your chin off the finger, pressing the neck backwards, to form a double chin. Slowly return your chin to the finger. Do not tilt chin; slide straight back and forward. Leave jaw relaxed; avoid jutting the jaw out. Repeat exercise 4-8 times.

Chin tuck - Michelle Rogers Healthy Living
Chin tuck

4. Shoulder shrug and roll. Shrug shoulders up; then into a backward roll, squeezing your shoulder blades together; then roll shoulders down and back. Imagine putting your shoulders in your back pockets. Repeat 4-8 times, and be sure to do the entire movement slowly.

Shoulder roll - Michelle Roges Healthy Living
Shoulder rolls back

5. Neck bend and rotation. Place your left hand behind head, elbow out. Looking down, slowly move your chin toward the right side of your chest. Hold 20 seconds. Change arms and do the other side. Repeat.

Neck bend and rotation - Michelle Rogers Healthy Living
Neck bend and rotation

6. Shoulder blade squeeze. Place arms in a “W” position with shoulders relaxed. Move elbows back, bringing shoulder blades together. Relax, then repeat 4-8 times.

Shoulder blade squeeze - Michelle Rogers Healthy Living
Shoulder blade squeeze

7. Get up and walk. It’s important to get up and take breaks regularly to stretch your legs and walk. Walking helps prevent back, leg and hip pain. It even improves thinking and creativity, according to research.

Get up and walk - Michelle Rogers Healthy Living
Get up and walk

Here is something else that REALLY helps relieve my stiff back, shoulder and leg muscles – a percussion massage gun. It’s available on Amazon.

 

©Michelle Rogers, Inc.

 

Let's stay in touch! Subscribe to receive my weekly newsletter of helpful articles, recipes and inspiration.
* indicates required
  • Facebook
  • Twitter
  • Pinterest
  • Reddit
  • LinkedIn
  • Tumblr
  • Email
  • Print

Filed Under: Fitness, Wellness Tagged With: arthritis, back, exercise, fitness, shoulders, tech neck, text neck, walking, workout

About Michelle Rogers

I'm a Certified Personal Trainer, Certified Health Coach, Certified Group Fitness Instructor, and a Senior Fitness Specialist. Visit my fitness services website!

About the Editor

Welcome to my healthy living blog! My name is Michelle Rogers. I am a Certified Personal Trainer, a Certified Health Coach, a Certified Group Fitness Instructor, and a Senior Fitness Specialist. I … Read more

Visit my Amazon shop

Visit my Amazon shop!

For highly recommended products I’ve hand-picked to help you in your fitness journey, visit my Amazon shop.

As an Amazon Associate I earn from qualifying purchases.

Read my posts on the Blue Cross NC blog

With God, all things are possible.
Matthew 19:26

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
All content is Copyright ©2023 Michelle Rogers, Inc.
 

Loading Comments...