If you are constantly at your desk job for 7 to 8 hours, experiencing shoulder and upper back pain is quite normal.
However, thereās a video exercise shared by yoga instructor Siddhi Jain that might help. Here's a simplified breakdown:
Start by sitting on the ground with a mat beneath you. Bend your knees so they touch the ground, and place your hands flat on the ground in front of you.
Exhale and lower one shoulder toward the ground between your hands, following the instructions in the video.
Twist your upper body gently without lifting your shoulders, as demonstrated in the video.
Inhale and return to the center position. Repeat this exercise for 2 minute.
Doing this routine can alleviate shoulder and upper back pain, improve shoulder mobility, and enhance your posture. It may also reduce neck pain.
It is important to be cautious while performing these exercises. If you experience any discomfort or pain, stop immediately.
Over-twisting can lead to neck pain and other issues, so only do what feels comfortable for your body.
You can watch the full instructional video by Siddhi Jain to get a better understanding of the exercise and how it can help alleviate pain and improve posture.