Do you hunch forward when you’re sitting? If so, your pectoral muscles may become weak, and that can strain your upper back and neck muscles. If this is a problem for you, consider doing chest stretches for back pain and neck pain. You’ll be better able to keep your shoulders back to sit and stand up straight, which can ease the pain and balance your body.
The pectoral muscles, which are located on the upper chest, connect your arms to your trunk and help you push things like a loaded grocery cart or lawnmower, hug a grandchild close to your heart, or just more easily perform movements using your arms and shoulders, like pumping your arms as you walk up a hill.
You can build up strength in your pecs with chest or bench presses, push-ups or the dumbbell fly. Or try the two stretches for neck pain and back pain listed below; the first one you can do any time of the day.
Try These Stretches for Back Pain and Neck Pain
If you have wrist or hand osteoarthritis, you can modify this exercise. Stand or sit in a low-back chair. Hold your palms face out to the sides of your shoulders and your elbows about waist level, making the shape of a “W,” keeping shoulders relaxed, not hunched. Bring elbows back to pinch shoulder blades together. Hold for three counts, relax and repeat.
Stand in front of a doorway, feet shoulder-width apart and knees slightly bent. With arms bent at the elbow in a 90-degree angle, place your palms on the sides or frame of the doorway. Lean forward and you’ll feel your pectoral muscles stretch. Bonus: The muscles on the front of your shoulders get a stretch, too.
Jun 16, 2009 post
We seem to have similar problems and are the same age. Tried to e mail at the Juno address, but it was not correct. Have a question about back2life machine. Would like to correspond. Think it would be helpful to share sone concerns,etc.
Brenda B
repair, arthritis, stenosis and nerve damage in my feet with stiff feet and ankles. Also had shingles which has left me with pain in hip and causing me imbalance when I walk therefore us a cane when I go out. Walking and going up stairs is difficult but I still get around pretty well at home with brief rests during the day. Stretching exercises seem to help the most and hope to do water exercises this summer. Cymbalta helps some for nerve damage in feet. I have stopped driving as nerve damage in feet causes loss of feeling so driving is to danagerous. Anyone have similar conditions and can advise other aids and help ideas as to exercise optons?
Thank you very much.
After all of this I try to have a good attitude and do what I can, but this is not the life I imagined for myself at 69 years of age. Can no longer do any of the things that I used to enjoy. Thank God for my friends and family, but it's still challenging. Anyone who would like to reply to this can email me a llc_3@juno.com. I used a back to life machine for a while, but can no longer account of the advanced stages of my spondy. Makes me wonder if I should have ever used it.
My orthopedic doctor wants me to hesitate, but in his opinion I will wind up in a wheel chair whether I have surgery or not. No emotion or sympathy from these guys. Thanks for listening.
I go to an "Activator" Chiropractor with wonderful relief. He uses a small tool instead of the usual hand thrust application. I go 2 x a month and it is wonderful.
I want to go to a chiropractor but Mayo Clinic newsletter said to be cautious about that.
Could someone please let me know if chiropractic would help straighten my spine a bit? My doctor calls it decrepacy.
Most back stretches don't loosen off the mucles that are the real culprits - calf, hamstring and buttock muscles.
You also need to to hip crosssover, supine groin stretch and prone frog.
Plus you need to stgrengthen weak muscles.
Just lying on your bed and bringing your knees up to your chest is about as useful as a hip pocket on a singlet.
Regards
John Miller
At nights I can not find a comfortable postion to sleep.
I am awaiting for my mri results.
In pain,
GC
IN PAIN EDGAR
Thank you,
fibromyalgia everywhere. This makes for a very painful day. I take Lyrica but it does
not take away all the pain.
Yes i do hunch attimes when sitting or standing, could that be the problem?
What other regular exercises must i do to prevent this pain?
Thanx *
Many of you have asked, "What's the best exercise for arthritis?" The Arthritis Foundation offers several gentle yet effective exercise programs through its Life Improvement Series, including the Exercise Program, Aquatic Program, Walk With Ease Program and Tai Chi Program.
These programs have been studied by research experts - some in partnership with the Centers for Disease Control and Prevention (CDC) – and have been proven to reduce arthritis symptoms and increase mobility.
To find a program near you, contact your local Arthritis Foundation Chapter by visiting www.arthritis.org/chaptermap.php. Or to simply learn more about the programs visit www.arthritis.org/programs.php.
If the classes are full in your area, volunteer to be a program instructor to start a new class for you and others with arthritis to participate. But please remember always to consult your doctor, physical therapist and other members of your health-care team before starting any exercise routine.
"amoke," please stay tuned for the next issue of Arthritis Today magazine, which will include gentle yoga moves in the Fitness. Research based on these moves have shown to decrease falls and increase range of motion.
All the best,
The Editors
Arthritis Today
but the pain still comes up.
can u advice me on the best yoga execise to be used
Thanks,
Naomi
I do not think you should be doing those exercise. You would be much better off with the water aerobics sponsered by the Arthritis Foundation. If your gym does not have a pool you might look into your local YMCA.
The water exercises are much gentler on your joints and yet they are remarkably helpful.
Thanks
I can't stand or walk for more than a couple of mins. What exercises are right for me.
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