How To Stop Your Shoulders From Hurting At The End Of The Day. Here are a few things to consider and do to avoid tensing your shoulders throughout the day and painful at the end of it.

1. How To Stop Your Shoulders From HurtingAt
The End Of The Day
That's a good question. Working in front of the computer for hours and hours can make your
shoulders ache.....and the whole body actually.
Here are a few things to consider and do to avoid tensing your shoulders throughout the day
and painful at the end of it.
1. Posture
I always say that if I had to choose the one thing I'd like my clients to take from their
experience of training with me that'll be Posture. If there was one thing I could choose.
Maintaining a good posture throughout the day will help the body relax. You cannot imagine
how important posture is until you begin to understand what a good posture means.
Elongate from the crown of the head rather than tensing the shoulder blades to push your
chest out (military style and the one I learnt as a child). A good posture should help you relax
your body while maintaining a straight line ear-shoulder-hips-ankles (actually slightly forward
than the ankles, close to middle of foot).
Need to look at your posture? I can help you and also take you through the meditation
exercise I take my clients on to elongate the body adn spine. Book a free call with me and
let's get you more relaxed.
2. Therapeutic breathing
This is perfect for tensed, painful shoulders. I personally do it regularly as I am currently
experiencing injuries and this helps the injured area relax, and increases blood circulation
there, helping it heal.
There are many benefits of deep breathing, read 16 of them here.
But breathing exercises should not replace other forms of treatment, however they may
compliment them in most cases.
I learnt this many years ago but my OCR Coach Michael Cohen explains it very well so I will
quote him here.
Therapeutic breathing is where you can direct the breath into a particular part of the body,
where you may have an injury, illness or ailment to help it recover and heal.

2. • Decide on the region or part of the body that you are going to breathe into. For a moment
take your mind and eyes to that region. Then sense the direct route it will take to go from
your nose to the target location and then back out through the nose.
• Keep your mouth closed, take an extended BREATHE IN along the route, filling every cell
along the route to the target location. The route can fill thick like squeezing toothpaste or it
may flow as easy as oil.
• Hold the breathe for the same length as the in-breathe.
• Slowly BREATHE OUT from the target area, feeling each cell empty out through the nose.
• Hold the breathe for the same length as the in-breathe.
• Repeat
3. Go floppy
Yep. Move your shoulders left and right and let your arms hang freely from your shoulders.
Imagine they are no longer attached. You have no more control over them. Let them be free.
Let them go!
4. The details
Here I want to talk (or maybe even write ;) ) about the way you use your body at the desk
when you work. This is a major contributor to shoulder pain...but you already knew that
right? Here are some point to bear in mind.
• When you type and/or write are your elbows supported? They should be placed on the
desk so your shoulders relax.
• Are your desk and seat at the right height related to each other? For example my chair is
low relative to the desk so when I place my elbows on the desk my shoulders naturally raise.
I have my ways of dealing with it, do you? Relax your shoulders.
• Posture!! Elongate .... as above
• Place your feet flat on the floor. Everything you do affects muscle tension in your body.
This will relax your legs and aligning your hips will make sure you place even tension on
both parts of your body. Everything in balance.
But besides how you sit at your desk also considers how you use your body throughout the
day:
• posture when driving (relax shoulders)
• walking (relax the arms from the shoulders)
• gesticulating when you talk (keep elbows down so your shoulders don't tense up)
• holding items (how much tension in your shoulders do you need to drink a cup of tea or
bring the fork to your mount, don't raise the elbow as this will sent up your shoulders)
And now you may think "there's no way these small things can affect tension my shoulders
to the point where they hurt really bad".

3. Well....there's only one way to find out. Become aware of how you move your body, find all
the possible ways to relax your arms and shoulders and then you can get back to me with
the results.
5. Fluid stretch
Unwind at the end of the day like this (just much slower). Open up all joints, stretch all
muscles. Don't use strength, just flow. Your body knows where to go. Do this sitting or
standing. Do it before, during and after your workout. Stand up and do it in from of your
desk.
https://www.youtube.com/watch?v=xa48TF0gwhE
Each of the techniques I've listed here can be taught in a 30 min free call with me. You
probably need to look at one of them. The one which will create the greatest
improvement. Book a free call with me to go through the one elements you need.

4. Alexandra Merisoiu is a Transformational Health and Wellness
Coach, Founder of Urban Women Fitness and creator of The
Merisoiu Technique.
She works with entrepreneurial and corporate women in their 30's &
40's to take their bodies and their minds from shut down to fully
functional using lasting foundations and transformational coaching.
She does this by creating a healthy, fit, organic lifestyle using The Merisoiu Technique and
its Five Guiding Principles: Earthing, Natural Movement, Mindful Control, Fluid Movement
and Habits Transformation.
Since 1995 she has explored how the body and mind works through using many different
sporting techniques and through a wide variety of highly respected coaches. At 14 years old
she was ranked 2nd in the World Championships, 2 times National Champion and now she
is a 3rd Dan Black Belt in Karate Shotokan, and still competing at an international level. It is
through these learnings that she has created The Merisoiu Technique and has established
her own unique transformational programs that incorporate thousands of years of knowledge
with modern coaching methods.
Her mission is to share her gift and educate the world, passing on to the next generations
why they need to get out of the gym and back to nature. Going back to nature takes them
on a journey of discovery, experience and creativity, and installs lasting foundations and
transformational results.
Find out more at Urban Women Fitness