How to Alleviate Neck and Shoulder Tension: Part 2
Ergonomic Tips and Self Care Strategies
In part one, we discussed common postural issues in the neck and shoulder, and how to address them through exercise. In part two, we will discuss ergonomic tips that can help you maintain proper posture, and self-care strategies to alleviate tension.
5 Strategies to Maintain Neck/Shoulder Health
Adjust your Workspace
Use Supportive Tools and Equipment
Stretch and Strengthen Regularly
Practice Relaxation
Listen to your Body
Let’s get started!
Adjust Your Workspace:
Ensure your crafting area is set up ergonomically by positioning your work at eye level to reduce the need for looking down. Use a chair with proper lumbar support and adjust the height of your work surface to keep your arms at a comfortable angle. I recommend using a pillow to elevate your project closer to your eyes without needing to raise your arms or shoulders. Remember to tuck your chin first before you look down to keep your head posture in place!
Use Supportive Tools and Equipment:
Again, pillows can help with alleviating any tension on your shoulders when placed under your elbows, forearms, or between your elbow and your torso. A pillow behind your neck and head can also encourage you to lean your head back more and prevent it from coming forward.
Sometimes, our poor head and neck posture can be due to inadequate lighting. Make sure you have more than enough light, and if you need to, invest in a neck lamp! I recommend and use the one from Lumos Lumos. It is lightweight, the arms are adjustable so you can shine the lights exactly where you need them, and there are different light settings. Use code AndreaPT25 to get 25% off (note: using my code does provide me with some monetary compensation, thank you!).
Stretch Regularly:
Take breaks to stretch your neck, shoulders, and upper back throughout your crafting session or throughout your work day. Try to move around every 30 minutes (or every hour, if that is more realistic!). Choose one of the exercises from part one to do. Or, I also have several on-demand videos that address neck issues - Wrist 101 for beginners, and Stiff Neck for a quick 5 minute stretch.
Practice Relaxation Techniques:
Incorporate relaxation techniques such as deep breathing or progressive muscle relaxation into your crafting routine to reduce stress and muscle tension. Or, you can perform the Identify your Pain Generator exercise as it also uses relaxation techniques.
Listen to Your Body:
Pay attention to warning signs such as pain, stiffness, or numbness in your neck and shoulders. If you experience persistent discomfort, it may be a sign that you need to take a break or adjust your posture. I define persistent discomfort as discomfort that lingers into the next day. If you are unsure or need guidance, you can sign up for a virtual ergonomic consult with me.
Work on improving your postural awareness by doing the Identify your Pain Generator exercise several times a day to build the habit of checking in on how your body is feeling. The more you practice, the more your awareness will improve and your ability to correct your posture before pain sets in will increase.
Let’s Bring it Together:
The same way that we use various tools and equipment to support our making, our bodies are also another tool! Treat it with the same care that you treat your favorite needle sets, stitch markers, etc. Taking the time to incorporate stretching and strengthening will go a long way to improving the health of your muscles and joints, and ensure that you can keep crafting and making for a long time to come.
