3 Stretches You and Can Do at the Office for Neck Pain
Working at a desk all day might be better than standing on your feet, but it can wreak havoc on your neck, shoulders, and back. Sitting in a single position for several hours can cause the familiar struggles that come with it: tension, strains, aches, stiffness, and pain. The longer you sit stationary, the more tension that builds up.
The good news is that taking little five minute breaks to stretch and do a few other routine exercises at your desk can really help alleviate tension and melt away the pain. It’s just giving your muscles and break after working for so many hours holding your neck and head up. It’s important to remember to stop and take these rests.
Maybe every hour making a point to stop, rest, and stretch. Just taking 30 seconds to read needs toward your chest can help stretch out your lower back and give it a break after sitting in the upward position all day. If you move your wrists around and massage them, it’ll help release the muscles and relax the tension.
Stretching at the Desk
You might not have a lot of room to bust out some stretches. You might find it difficult to get in some stretches without causing a scene in the office. But most of the stretches are simple and only take a few seconds to complete. Let’s take a look at three stretches you can do while at your desk that can help relieve tension, soothe aches, and calm pain.
Stretch #1: The Face Stretch
Our face holds a lot of tension. We don’t often think about the muscles in our face or about the fact that they can become sore, agitated, and become strained after staring at the computer all day. You might look strange doing it, but don’t be afraid to give your face the attention it deserves. Look away from the computer for several minutes. Maybe close your eyes, raise and lower your eyebrows, massage here temples in your cheeks, and even open and close your mouth to get at the muscles around your chin and your nose.
Stretch #2: Give Attention to Your Neck
This part is less about a single stretch but multiple stretches that help relax your neck area. A lot of the tension pent up around your neck, upper back, and shoulders is all caused by your neck muscles as they hold up your head in a single position for a long period of time. If you can take the time to stretch this area out regularly, work at the computer can be a bit more comfortable.
In One of the most popular stretches involves sitting straight up. Then he would slowly tilt your head to the right, which stretches the left side of the neck. Without overstretching, hold the pose for a good 15 to 20 seconds before doing the other side. Another similar stretch is simply turning your head so that your chin is aligned with your shoulder. Hold the pose and do the other side.
Stretch #3: Give Yourself a Bear Hug
Another popular stretch essentially giving yourself a one armed bearhug. Take your right arm and place it over your left shoulder. With your left hand, hold on to your right elbow and pull it inward. You’ll feel the heat on your shoulder blade and along the arm, but it stretches the entire region.