Suffering from neck and shoulder discomfort akin to being hit by a coat hanger? Here's your guide to alleviating that pain.
Alleviating Coat Hanger Pain with Prone Lying Banded Scapular Row Exercises
Coat hanger pain, a common condition characterized by a dull, achy tension in the upper traps, neck, and shoulders, can be alleviated through a specific exercise recommended by physical therapist Sophie Coombes - the prone lying banded scapular row.
This exercise targets the upper back muscles, particularly the trapezius, which spans the upper back, shoulders, and neck. By strengthening these muscles, the prone lying banded scapular row helps reduce the tension associated with coat hanger pain.
How to do the prone lying banded scapular row:
- Attach a long resistance band to a sturdy fixed surface (like a sofa or heavy table) at about chest height.
- Lie prone (on your front) with the band ends in your hands, arms fully extended, and head lifted off the floor.
- Pull the band towards your torso by bending your elbows and lifting your chest slightly, squeezing your shoulder blades together.
- Slowly return to the starting prone position with control.
- Perform 10 to 15 slow, controlled repetitions for 2 to 3 sets.
- Repeat this 3 to 4 times per week for best results.
Desk-based workers are often affected by coat hanger pain due to spending too much time hunched over laptops. To combat this, they can incorporate the prone lying banded scapular row exercise into their routine.
Strengthening the trapezius and scapular stabilizers through this exercise improves posture by counteracting forward head and rounded shoulder positions that contribute to coat hanger pain. This helps reduce muscle tension and ache in the upper traps and neck area.
In addition to this exercise, incorporating neck stretches, chin tucks, and ergonomic adjustments can further support pain relief and posture correction. If pain is persistent or severe, consulting a healthcare professional is recommended to rule out other causes and receive tailored treatment.
A set of three resistance bands from Theraband costs $13 on Amazon, and a non-latex version is also available. By incorporating the prone lying banded scapular row exercise into your routine, you can help alleviate coat hanger pain and improve your overall posture.
- To combat the coat hanger pain commonly experienced by desk-based workers due to prolonged hunching over laptops, consider incorporating the prone lying banded scapular row exercise into your regular routine.
- This exercise, which focuses on the upper back muscles like the trapezius, not only helps reduce coat hanger pain but also enhances overall posture by counteracting forward head and rounded shoulder positions.
- For those who prefer non-latex resistance bands, a set of three is available from Theraband on Amazon for $13, making it a cost-effective addition to your fitness-and-exercise and health-and-wellness routines at home.
