Aching shoulders and arms!

[Nannyto2]

Morning all, can anyone give me, as a new runner going on w3r3 this morning, how to use my arms to stop my shoulders and upper arms aching after a run please?

[UnfitNoMore Graduate]

Relax the hands, kind of form a fist and then let it go. Try to keep the arms bent to 90 degrees and allow them to swing, they will do it pretty naturally, and avoid having them cross your body.

Also, like any other muscle that gets used in a new way, they’re likely to ache... do some other exercises with them to aid their recovery. YTW (standing) is a great low intensity exercise for this.

[Irishprincess Graduate]

You could be tensing your neck and shoulders without realising it. Do a few shoulder blade rise and drops (stand with your arms in the air and without moving your shoulders move the bony sticky out bones up and then down. Repeat 5 times) before you run and make sure they're always in the down position.

[IannodaTruffe Mentor]

You should not be carrying anything in your hands, which will cause tensions in arms and shoulders.

Have you read the guide to the plan? healthunlocked.com/couchto5...

[Nannyto2 Graduate in reply to IannodaTruffe]

No, i don't carry anything in my hands.

Yes, I have read the guide,

[IannodaTruffe Mentor in reply to Nannyto2]

This simple guide to posture, which is linked to in the guide, may help nyrr.org/youth-and-schools/...

[Nannyto2 Graduate in reply to IannodaTruffe]

Thank you, i will read this too

[Kertesz]

Hi - I’m a newbie compared to you - but have had aches everywhere except my shoulders and arms! I think it’s because, for some reason, on this part of my body I hear my yoga teacher’s voice!

‘Nice, long straight neck, chin tucked gently in. Shoulders relaxed and dropping gently towards your ‘back body’... then open up your ‘heart centre’ (ie chest!)... relax the muscles in your face... and lift one each side of your mouth... nice work, you’re smiling.. !!’

[Nannyto2 Graduate in reply to Kertesz]

Thank you! I do pilates twice a week as well as couch to 5k; unfortunately i don't hear my instructors, i wont tell her though!!