Oh, Your Aching Head/Neck/Shoulders

By guest blogger Pamela DuMond

Hey there, Writers Who Kill:

I’m guest-posting today for a specific reason: I’m not only a writer, but a practicing chiropractor and cranio-sacral therapist for over 25 years. This post isn’t about the emotional or craft aspects of writing. It’s about the physical aches and pains that we writers tend to experience due to our weird postures from hunching over computers and sitting a lot.

I encourage you to consult with your Physician before attempting any new exercise program.

I can’t give you all the stretches and exercises for every achy body part in one post. Let’s do a couple of stretches for your crabby neck, and a basic spinal stretch. If you like these self-help tips, we can do some techniques for tired wrists next time.

Hanging out at a computer for hours a day will wreak havoc on one’s neck. Symptoms range from muscle pain and soreness, stiffness, decreased range-of-motion, and increased headaches. Down the line, say hello to degeneration and arthritis. Not a fun prediction. So no matter what your age, start stretching your neck and shoulders, now.

Neck-Shoulder-Arm-Wrist Stretch, as modeled by the lovely and talented Celia Aurora de Blas, Actress and Yoga Nidra teacher




First, wash your hands so you don’t leave any greasy fingerprints on your wall. Find a wall that isn’t filled with pictures, or cork boards filled with story ideas. Bring your right arm to the right side, relatively in line with your right shoulder. Place you palm on the wall. Position your palm so that it is in line with your elbow and shoulder. Fingers point towards the ceiling. Keep a soft bend in your elbow. Now gently lean your left ear towards your left shoulder. You should feel a mild stretch in your neck as well as through your arm into your wrist and even your hand. Hold. Breathe. Breathe some more. Repeat on the other side.

Throat Stretch, as modeled by Doctor Pamela herself.

Often people will get their neck worked on by their PT or chiropractor, only to have all their pain return quickly. When this happens there is usually muscle spasm/tightness in the front of one’s neck, as well as in the back. Here’s a stretch to help that.


Cross your hands over each other on top of your sternum, aka breastbone. Gently traction down towards your feet. Now lean your head and neck back. Hold this stretch. Breathe. You should feel it in the front of your throat. Stop if this makes you dizzy. Do not jackknife your neck backwards and do not collapse the back of your head onto your upper back. That will only tweak your neck. Just lean your head backwards.

Spinal Twist – Basic, as modeled by Napolean, the most gorgeous Maine Coon cat evah.



Oh, the healing benefits of spinal twists. Throw in a little Botox, some chocolate, a glass of wine, Viggo Mortenson naked, and you’ve got the recipe for the fountain of youth. Our model here demonstrates that basically you twist your lower body/hips to the left, and counter twist your torso to the right. Follow up this posture by extending your right arm up alongside your ear and gently turning your head to the right. Breathe. Breathe some more. Now, repeat on the opposite side.

Post any questions, or observations.

It’s been an honor to be of service to Writers Who Kill.

Best,

Pamela DuMond, D.C.

After years of writing, 8,000 writing classes, 80,000 re-writes, three agents and 5000 rejections, Pamela DuMond’s debut novel Cupcakes, Lies, and Dead Guys will be published by Krill Press, Fall, 2010. She wants to make you laugh. Her new website, Pamela.DuMond.com, will be up and running on September 10. Feel free to Facebook her.