Adherence
High-intensity strength training using progressive overload and periodization significantly reduces neck and shoulder pain intensity in industrial workers with musculoskeletal disorders.
If you work in an industrial setting with neck or shoulder pain, try a high-intensity strength training program implemented at your workplace. Perform 5 specific dumbbell exercises (front raise, lateral raise, reverse flies, shrugs, wrist extension) three times a week for 20 minutes. Start with a weight you can lift 15 times, and progressively increase the weight to a point where you can only lift 8-12 times. Ensure you have supervision initially to learn proper form. This approach has been shown to significantly reduce pain intensity with high adherence rates.
High-intensity strength training relying on principles of progressive overload can be successfully implemented at industrial workplaces, and results in significant reductions of neck and shoulder pain.
Why this rating
Cluster-randomized controlled trial with high adherence and clear statistical significance for neck pain.
Source
Implementation of neck/shoulder exercises for pain relief among industrial workers: A randomized controlled trial
Mette Kreutzfeldt Zebis et al. · BMC Musculoskeletal Disorders · 2011
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