How to Prevent Computer-Related Hunched Shoulders @SunshinePillows
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It's no secret that spending hours in front of a computer can wreak havoc on our bodies. From strained eyes to carpal tunnel syndrome, the list of potential health risks is long. But one of the most common problems caused by computers is hunched shoulders. This often leads to neck and back pain, which can be extremely debilitating.
In this blog post, we will discuss how to prevent computer hunch. We'll cover some simple stretches and exercises that you can do at home or at work to keep your body healthy and pain-free!
So, let's get started on preventing hunched shoulders from ever becoming an issue in the first place.
Sitting up straight can help prevent postural kyphosis
One of the best ways to prevent computer-related hunched shoulders is to use good posture. Slouching or hunching your shoulders can lead to neck and shoulder tension over time.
When sitting at a computer, be sure to sit up straight with your shoulders back and your feet flat on the floor. If possible, adjust your chair so that your thighs are parallel to the ground and your wrists are in line with your elbows.
So, take a few moments every hour or so to check your posture and make sure you are sitting up straight. This can help prevent hunched shoulders or any postural kyphosis from forming in the first place.
Stretch when hunched over the computer
Sitting hunched over at a desk all day is not only bad for your back, but it can also lead to tight muscles and poor posture. This, in turn, can lead to a host of other problems, such as neck pain, headaches, and even breathing difficulties.
Fortunately, there are a few things you can do to help reduce the chances of developing these problems. One is to take frequent stretching breaks throughout the day.
Every 15-20 minutes, stand up, stretch your arms above your head and roll your shoulders back. This can help to open up the chest muscles and relieve the tension in your neck and shoulders. Doing this regularly can make a big difference in how you feel after a long day at the computer.
Strengthen your back and shoulder muscles
Try doing some exercises at home or in the office to strengthen the muscles in your back and shoulders. Doing simple exercises such as shoulder shrugs, arm circles, and wall presses can help to build strength and support in those areas.
These exercises don't require any special equipment and can be done regularly to help keep your body injury free.
Shoulder shrugs
To do a shoulder shrug, stand or sit up straight and bring your shoulders up to your ears. Try to hold this position for a few seconds before releasing and repeating the action.
This exercise helps to strengthen the muscles in your back and neck, which can help prevent hunched shoulders over time.
Arm circles
Arm circles are another great way to stretch and strengthen the muscles in your shoulders, arms, and back. Stand or sit up straight with your arms at your sides. Gently rotate your arms in a circle with the palms of your hands facing forward.
Do this for 20-30 seconds before releasing and repeating the action on the other side. This exercise can help to open up the chest muscles and promote good posture.
Wall presses
Lastly, wall presses are great for targeting the muscles in your chest and shoulders. Stand with your back against a wall and your feet hip-width apart. Place both hands on the wall at shoulder height and push gently against the wall for 10 seconds before releasing.
Repeat this exercise several times throughout the day to help keep your shoulders healthy and hunched-free!
How to relieve pain caused by hunched shoulders?
If hunched shoulders are already causing you pain, there are a few things you can do to help relieve the discomfort.
Use hot/cold therapy
Applying heat or cold to the affected area can help to reduce inflammation and provide some relief. Buying something that can offer hot and cold therapy, like the Sunnybay Microwavable Shoulder Heating Wrap, is ideal.
It's a nice size heating pad that is contoured to fit over my shoulders and partially down my back. I sometimes pull it up around my neck to also give that area some relief.
Ergonomically designed with relaxing pressure
This heating pad has a 100% cotton bladder filled with about seven cups of flaxseed. The flaxseed filling is evenly spread out in several compartments to prevent it from bunching up, making the heating pad very weight-balanced.
The SunnyBay heating pad will stay put whether you sit, walk around, or bend over. It's a pain-relieving warm hug that will relieve the tension in your hunched shoulders!
Multi-purposed
It's covered with a soft fleece fabric that is machine washable and can be used over and over again. I enjoy that I can also use on other areas of my body if desired.
For example, during menstruation, It feels great across my belly. Or, if it's a cold morning, I drape it across my upper legs for added comfort.
How to use the Sunnybay Microwavable Shoulder Heating Wrap
For best results, place the wrap on a paper plate for thirty seconds, then flip and microwave for an additional 30 seconds. Finally, heat in three 10-second intervals. You'll enjoy a comfortable heat that lasts 15-20 minutes.
Don't worry if the wrap doesn't feel warm when you first take it out of the microwave–you'll notice the soothing moist heat as soon as you drape it over your shoulders. Just be careful not to overdo it with the microwave, or you'll end up with holes and your house smelling like burnt flaxseed.
Giving yourself a massage is an effective way to loosen tight muscles and reduce pain. All you need is a tennis or lacrosse ball and some space.
Place the ball between your hunched shoulder and a wall, gently applying pressure. Move around to target different areas of tension. For example, you can roll the ball around your shoulder blades in a circular motion. This can help to break up knots and release tension from hunched shoulders.
You can even use the ball when you're on a break at work or while driving in your car. This way, hunched shoulders can be a thing of the past!
Final thoughts
It's important to remember that hunched shoulders don't happen overnight, and once you have hunched shoulders, it can take a while to correct them. So, preventive measures are key. By implementing these simple tips, you can help prevent hunched shoulders in the future. Good luck!
Krystle Cook – the creator of Home Jobs by MOM – put her psychology degree on a shelf and dived into a pile of diapers and dishes instead. She is a wife and mother to two rambunctious boys, sweating it out in her Texas hometown. She loves cooking, DIY home projects, and family fun activities.
I carry tension in my shoulders, jaw and neck. Thanks for the tips and ideas to alleviate the stress and actions to take to keep from tensing up in the shoulders.
I try to remind myself to stretch every so often when sitting at my computer. I do get neck and shoulder aches at times and a heating pad gives relief.
One of the best ways to prevent computer-related hunched shoulders is to use good posture. Slouching or hunching your shoulders can lead to neck and shoulder tension over time.
Try doing some exercises at home or in the office to strengthen the muscles in your back and shoulders. Doing simple exercises such as shoulder shrugs, arm circles, and wall presses can help to build strength and support in those areas.
Lastly, wall presses are great for targeting the muscles in your chest and shoulders. Stand with your back against a wall and your feet hip-width apart. Place both hands on the wall at shoulder height and push gently against the wall for 10 seconds before releasing.
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Right shoulder was injured in June 2022. Would love to experience relief with Sunny Bay shoulder heating wrap.
So sorry to hear you injured your shoulder. This heating pad would do you wonders on it I’m sure.
Yes, I occasionally have shoulder pain. I would love to try this out.
I’m sorry to hear your shoulder hurts sometimes
I carry tension in my shoulders, jaw and neck. Thanks for the tips and ideas to alleviate the stress and actions to take to keep from tensing up in the shoulders.
I hope these methods can help you relieve the tension in your shoulders and neck
I try to remind myself to stretch every so often when sitting at my computer. I do get neck and shoulder aches at times and a heating pad gives relief.
I am so glad to hear that using a heating pad helps your aches
My shoulders and neck feel fatigued quite often. The shoulder shrugs and heated neck wrap could help me.
I’m so sorry your shoulders and neck often hurt