I feel like everyone’s schedule is completely thrown off right now in some way or another. Some people are working from home instead of commuting to work, others are working from home as usual, but now have to also home school their kids, others are finding themselves with more couch time than usual…Regardless of how your schedule has changed, you may find one of 2 scenarios: either your daily movement/activity level has dropped, or, for some, maybe it’s jumped up. I know at least a few people who have thrown themselves into more activity to distract themselves from everything, same as I know plenty who are spending a lot more time at a desk or on a couch. Either of these scenarios, but particularly the latter, can cause you to have some neck and/or upper back stiffness and soreness by the end of the day. Not to mention the added stress that a lot of us feel, consciously or subconsciously, doesn’t help. So I wanted to share some of my go-to exercises to combat this!

Don’t worry, these take very little time and there are options with zero equipment needed.

Especially if you’re getting headaches and/or your neck feels really tight, start with this: Cervical retractions. This seems like such a simple little exercise, and honestly looks a bit goofy. But it’s tougher than you think and very effective! Normally, I tell people to do this for 10” holds during any stop light while they are driving…but that trigger won’t work for the vast majority of us right now soooo instead, find a wall to do this against every time you stand up from the desk or couch. Or maybe every time you go to the bathroom. Figure out a trigger that works for you to remember to do this several times throughout your day. Place the bump on the back of your head against a flat surface. Don’t let that spot leave the wall. Try to look at your chin/chest without actually tilting your chin down towards your chest - yes, you will give yourself a super attractive double chin doing this. You’re welcome. Just make sure that spot on the back of your head doesn’t leave whatever surface you’re against. Hold for 10 seconds, or as long as you can tolerate. This should be pain free (by pain, I mean your familiar symptoms, not discomfort).

Another way to get some of those same muscles working is to simply place them against gravity in a static hold. Super simple and no equipment required. You can't see it here, but I have my feet hooked under the bench to hold me. Don’t have a bench? No worries. Can do it off the bed and get your S.O. or kids (make it a game!) to hold your legs. Or, if you’re careful, I’ve done the same thing on a dining table, though I did have my waist supported to make that option more safe. All I'm doing is holding a plank like position, keeping my spine neutral through the head, with everything waist up unsupported. Again, the muscles will have to work to avoid getting lazy and letting your head drop forward. ⁣⁣

Ok, this one you do need a band for, but these are super cheap on Amazon. I’ve heard these called a variety of names, but for the sake of simplicity, I’m calling them banded wall slides. These get a bunch of your smaller stabilizing muscles firing and will feel great after. As I say in the video, maintain tension on the band at your wrists and keep your elbows in line with your wrists the whole time (ie dont let them drift out). You’re gonna slide up the wall as far as you comfortably can without your shoulders coming up to your ears.

⁣⁣Now then, the real magic happens when you put some weight overhead! I know, this may sound counter-intuitive to some, but it really works. It’s a principle called axial loading that I’ve talked about before. When you put weight directly overhead, it forces the stabilizing muscles of the spine (neck and back) to wake up and work. And when they work, they stimulate your mechanoreceptors and nociceptors - fancy way of saying your brain gets signals to improve motion and decrease pain.

Multiple ways you can do this: Z Press (one of my favorites for thoracic / upper back strength and mobility and still challenging at lighter weights), strict press, overhead squat (be sure to check out this blog post about mobility for this lift), overhead carries (another fave accessory drill!)…the possibilities are endless! If you have access to barbells, dumbells, and/or kettlebells right now, great! If not, no worries! Load up a backpack or bag of somekind with some books or other heavy (non breakable) objects. That can be used perfectly for all of these things (though note that if you choose to do overhead squat, it will actully be harder than with a barbell since your hands are closer together).

How’s home life going for you?! Would love to hear! And if you need anything at all or just someone to talk and connect with, hit me up! Text me at 480-751-2137 - from there, we can set up a call or video chat. Seriously. We are not meant to go through a time like this alone.

Next week, I’ll go over my go-to thoracic (upper back) mobility drills (most of which also incorporate strength) which will also help with everything discussed today, so make sure to jump on that subscription list if you’re not already!