This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2022. For the original video go to https://www.youtube.com/watch?v=Ap3nqtRSDbQ&t=56s
Brad: All right, if you’re experiencing headaches, neck pain, or even shoulder pain at your workstation, we have a no-exercise fix for you. 10 seconds and the problem is solved.
Bob: It will put a smile on your face
Brad: If you’re sitting, whether you’re working or watching TV, and you’re experiencing neck problems, neck aches, headaches, shoulder pain as we mentioned, these are what you’re going to do. This comes in two steps. The first step is no big surprise, everyone knows this I think, simply assess your posture. I’m slouched, and my head is forward. Everything is bound and determined to cause pain all over.
Bob: Slouching will feed your headache. Sit up straight and lead through the chest.
Brad: Up we go. Sit up, shoulders back. Think about bringing your sternum forward. That straightens out the spine. The chin will come in automatically and you have that neutral posture.
Bob: Everything lines up.
Brad: There’s one thing you have to do after you do this to have complete success. The key to this is the position of your scapula or shoulder blade. Bob has good posture, but on the right side that shoulder blade, which should be higher has drooped. He is right-handed, and he uses his mouse on the right side. If you look at the tension of his shirt, it’s pulling. The same thing happens to the muscles that go to the neck and the shoulder. If the shoulder blade is drooped because of the weight of the arm, we need to release that tension and let the shoulder blade rise.
Brad: It’s simple. We’ve corrected the posture, now we need to unload the scapular droop or depression. Simply, if you have a work chair that you sit in, look at your armrests.
Bob: Are they adjustable?
Brad: Right. With the armrests at the lowest setting, my scapula is drooping. I brought the armrests up and now it’s better.
Bob: You almost want to overcorrect.
Brad: When you relax and the weight of your arm goes into the armrest, not pulling the scapula down. You’ll feel immediate relaxation of those muscles that cause the pain or headaches, which will all go away within a short amount of time.
Bob: Do you think we should mention that this is from Rick Olderman?
Brad: Rick Olderman, the therapist that has 20 years of studying all these little intricacies.
Bob: He’s an amazing therapist.
Brad: Now, if you happen to be watching TV and you’re on a couch or your chair does not adjust and it’s too low, simply take a pillow and put it under your elbows.
Bob: It keeps that shoulder blade raised up.
Brad: Right. Bob has found out something. He has the same problem. The pillows work but who wants to work with a pillow there all the time?
Bob: Right, it keeps falling out.
Brad: The towel roll. Probably the most useful tool in the house for therapy. Put a rolled towel under your elbow instead of the pillow. It does the same thing. You can take some tape or rubber bands to wrap around the armrest. You can’t go wrong with duct tape.
Bob: You’ll know if it feels better.
Brad: Yeah, you’ll notice very quickly those muscles relax, blood flow getting back, tension going away. Good luck with your shoulders, headache, scapular droop, and whatnot.
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