November 25, 2009 - Working on the computer gives you chronic pain in the neck or shoulders? Five specific exercises can strengthen your muscles and eliminate up to 79% of painful tension. According to various studies, 50% to 66% of women who work daily in the computer may experience pain in the neck or trapezius, mainly due to constant muscle tension. This tension would undermine the effectiveness of a certain type of muscle fibers - the fibers of type II - which play a key role in the ability of a muscle to rapidly deploy its power. Now, researchers have found that 5 suédois1 strengthening exercises allowed to regenerate these specific fibers and rehabilitate the traps, increasing their ability to contract rapidly. Among the 42 women who took part in the study, those who made these exercises have even recovered after 10 weeks, a muscular capacity equivalent to that of the control group - which suffered from pain or neck or the trapezius . Among the participants subject to the exercise, the researchers also observed an increase of 20% to 30% of static strength of the trapezoids, an eloquent proof of their rehabilitation, they said. The results obtained by the participants need training in 10 weeks, with materials of different weights of dumbbells (depending on exercise and fitness). Three days a week, participants had to make at least three of five exercises listed below. For each exercise, it must do 3 sets of 10 repetitions. Take in each hand a weight of 8 kg to 12 kg (16 lb to 26 lb) and arms by your sides, slowly shrug your shoulders up as high as your ears - while keeping your neck and jaw relaxed. This exercise is done by placing a knee on a coffee table, while supporting his body with the hand on the same side as the bent knee. With the other hand, take a weight of 6 kg to 10 kg (13 lb to 22 lb) and pull back as if you ramiez one arm until the height of your chest. Slowly bring the arm down. Do 10 repetitions per arm. Take in each hand a weight of 2 kg to 5 kg (4 lb to 11 lb). Place the weight to each thigh, then lift them to the height of your chest, keeping your hands aligned along the body (as if you ramiez upwards). With a weight of 1 kg to 3 kg (2 lbs to 6 lbs) in each hand, slowly lift your arms horizontally as in a movement of flight. Keep your elbows slightly bent and go no further than the height of your body. Take a weight of 2 kg to 4 kg (4 lb. to 8 lbs) in each hand and lift arms laterally until the height of your shoulders. Then slowly lower arms. Elbows should be slightly bent by this exercise. 1. Andersen LL, et al. Effect of physical exercise interventions are contrasting rapid force capacity of Chronically Painful muscles, Journal of Applied Physiology, November 2009, Vol. 107, No. 5, 1413-1419.

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