OK. Today we take a break from "Dr Confessions" to help spread a little knowledge in relation to a post from a few days ago concerning Over-Use Injuries/Repetitive Motion Problems. 

 Whether you are in Spartanburg or anywhere in South Carolina, over-use and repetitive-motion problems can create havoc on your body. So what can you do to overcome them.  Here's a tip: Do the opposite motion. Stand the other way.  If your neck and shoulders are constantly out in front of your torso (i.e. working at a desk or factory workstation all day), then take some time and get your head and shoulders moving back towards your torso. 

How? 

One suggestion is the CHIN TUCK exercise.  Stand good and tall. Shoulders back.  Pull your chin back towards your neck (think Soldier) and hold the position for 5-10 seconds.  Repeat 3 times.

Next, do the "TOUCHDOWN" exercise.  Stand against a flat wall. Heels pushed back, head pushed back to wall.  Now, move your feet out from the wall about "one foot's" distance, keeping your knees slightly bent.  Then, practice deep breaths from the diaphragm (yesterdays post ringing in your ears?) pushing your lower back flat against the wall w/ breathing out and pulling your lower back away from the wall w/ breathing in.  Do this 10 times.  After you've mastered the breathing, bring both arms up to 90 degrees w/ your elbows bent (you should look like a football goal post w/ a head at this time).  When you exhale (breathe out), extend your arms up, keeping your shoulders and head flat against the wall (if you can, or at least as close as you can to the wall) until your arms are straight (like a referee giving the "Touchdown" signal).  With inhalation (breathing in) bring your arms back down to 90 degrees/elbows bent, remembering to arch your lower back slightly, pulling it away from the wall as you breathe in.  Do this "TOUCHDOWN" exercise for 10 slow, easy breaths. 

 Now, you have two great strengthening exercises for your neck, shoulders and lower back that will help combat most over-use issues facing Americans today. Do them everyday and feel better each day that you do them!