Living Pain Free Today!

Stop living in pain!

Dear Patient,

How are you?

In the last three emails I’ve been talking about

neck pain, some of the symptoms you have to look

for and the answers to get rid of your pain.

So today I’m going to cover:

Exercises for Your Upper Back and Neck!Let’s cover three things you can do right now. Asyou’re reading this email, sit and try them. If you

do you’ll start to feel the stretch and how your

muscles can RELAX.

Okay ready?

Let’s go.

1) Shoulder Release

It’s easier to do this move if you’re standing,

but you might be able to do it at your desk

depending on the shape of your chair.

If your boss is watching, or your soulmate,

tell them what you’re doing if you don’t want

to get a strange look.

Stand tall, reach both hands behind you and

clasp them together at the base of your low back.

Then GENTLY push your hands toward the floor. Your

shoulders will automatically “square” and your

chest will expand as you do so.

Take 5 slow, deep breaths and push your

hands a bit further down with each inhale.

Even if you can’t go far, try to push your

hands toward the floor anyway. It’ll deepen

the stretch.

After five breaths, relax and release your

hands.Repeat this sequence at least twice a day.

Remember do this everyday.

2) Neck Releases and Mobility

While sitting tall, rotate your head as far

to the right and then as far to the left as you

comfortably can. Hold each for 20-60 seconds while

breathing normally.

Tilt your head to the right as you pretend to

lift your left ear to the ceiling, and then repeat

to the left as you lift your right ear to the

ceiling. Hold each for 20-60 seconds while

breathing normally.

Since you’re probably sitting in an office

chair, run the base of your head from one side to

the other as though you were sliding along the top

of your chair. Keep your body still and move only

your head and neck.

No tilting your head!

3) Sit Tall

Posture is extremely important for desk jockeys.

Sitting straight is extremely important for your health,



The average head weighs 8 to 12 lbs (3.6 to 5.4

kg), and most desk jockeys sit with theirs jutted

forward like a turtle.

I’m not kidding.

You probably do it too.

Holding this position is extremely hard on your

neck and upper back muscles. The end result is

the symptoms we discussed in a prior email.

Just let me say it’s not a good thing to do.

But despite striving for great posture, none of

us will achieve perfect compliance.

So what’s the solution?

Feet flat on the floor.

Knees bent at a 90 degree angle, or slightly


The majority of your weight rests on your

“sits bones.”

An imaginary line drawn up the side of your

body runs perpendicular to the floor, through your

hip, shoulder, and the hole in your ear. Take a

picture to see how close you are to this ideal.

(everyone has a camera in their smartphone, so

have someone take a picture of your posture.)

Sit tall in your chair with your shoulders

back. Your head sits directly between your

shoulders rather than sliding forward to sit over

your lap. Mutant ninja turtles are cool, but desk

jockey turtles are just geeks with BAD, BAD posture.

Elbows rest close to your sides, bent at or

slightly greater than 90 degrees.

Hands rest comfortably on your keyboard,

similar to the angle they’d be in if you were

resting them on your legs. (get someone to check

the way you look after you apply this to your


Wrists are held neutral or bent back 15 to 20

degrees. The same advice holds true when using a


Avoid reaching far to the front or off to

the side for a mouse–it puts needless stress on

your shoulder and neck and stress is bad for your


The top of your computer monitor is level

with your eyebrows, and the screen sits directly

in front of you.

Set your chair at a height that allows all of

the above to line up.

Simple steps like good posture build long-term

habits. You have to understand how powerful

doing this can be.

The Payoff

You’ll experience instant relief.

But do be aware that it can take time to correct

your posture.

The desk jockey issues you’re experiencing are the

result of chronic and repetitive habits, some of

which you’ve been reinforcing for years.

If change isn’t immediate, keep at it. Remember

that even a few minutes a day makes a difference

toward achieving greater productivity, greater

rewards, and much more enjoyment in your work and

your life.

Thanks again for taking your time to read my emails.

I’ll send you another email next week, but this time

I’m going to really have some fun, so be prepared.


Dr. Sophie Jacob, DC

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