Office workers make up majority of the people who spend the most of their time sitting in a chair. While some of these workers may not have any issues with sitting for long periods, others have experienced neck and shoulder pain. One of the best ways to relieve that pain is to do neck and shoulder stretches occasionally.
You may be thinking that you don’t have enough time to fit an entire stretching routine during your office hours. However, the stretches we’re going to show you today can be performed in under a few minutes, and they don’t require you to get off your office either!
If you want to know more about how to relieve physical pain while working, keep reading this list of exercises for neck and shoulder pain.
Why Do You Get Neck and Shoulder Pain While Working?
When you’re working for a significant amount of time each day, your body is going to begin adjusting itself to be more comfortable. However, this can cause you to engage in poor posture, which is the factor responsible for causing neck and shoulder pain.
If you have bad posture and have been sitting for a reasonable amount of time, your neck and shoulders are going to get tight and tense; this is because you’ve been straining these muscles for several hours.
In the case that the neck and shoulders got too tense, the back is going to try and make up for that by arching forward to ease up the pain. However, the lower back is going to take most of the damage of this action, which is also dangerous.
Keep in mind that the body was not made for sitting for too long. Even if you have the best posture possible, your body is going to eventually feel tense, stressed, and weak.
How Does Stretching Help You Relieve Pain?
Stretching is known for being one of the best methods for relieving body pain. While it sometimes isn’t an immediate solution to the problem, it can ease the tension your muscles are feeling at the moment.
When it comes to exercises for neck and shoulder pain, these movements target the ongoing “tightness” of the muscle. If you stretch for neck and shoulder pain, what’s happening is that your muscles are letting go of that muscle tension, which can give them back their range of motion.
If the tightness and pain are too severe, you may need to go for an extended stretching session to get rid of the pain or stop working for a while. Either way, including a short stretching routine for your neck and shoulders can help you improve your bodily function, release stress, and get back to work as soon as possible.
Pros and Cons of Getting a Stretch for Neck and Shoulder Pain
Stretching has never been considered a bad thing, especially since it’s tied to physical wellness. However, it’s still vital for us to point out all the factors involved in neck and shoulder stretches. Keep reading to know the benefits of exercises for neck and shoulder pain with your office desk.
Getting a Stretch for Neck and Shoulder Pain
- Improved posture and physical performance while working
- Increased flexibility, range of motion, and blood flow to your neck and shoulder muscles
- Prevents further neck and shoulder pain
- Releases stress
- Relaxes your body and mind
- Over-stretching can lead the muscles to become weaker, causing more stress on the joints
Neck and Shoulder Stretches for Relief: 5 Easy Ways
Now that you know everything about the benefits of exercises for neck and shoulder pain, it’s time to list our favorite exercises to relax these muscles. Keep in mind that all of these exercises are easy to perform and can be executed from anywhere you are.
1. Neck Tilt (Neck)
Tilt your head to your right side slowly, hold for three deep breaths, release, and repeat on the opposite side. Keep in mind that this movement must be slow and gentle; don’t try to push your neck too hard since it defeats the purpose of relaxing.
2. Across-the-Chest Stretch (Shoulders)
Take your right or left arm across your chest, extend it, and use your hand to support the arm. Next, hold that position for three deep breaths, release, and repeat on the opposite side. If you want to make the stretch deeper, try to lift your arm to shoulder height.
3. Neck Release (Neck and Shoulders)
In this stretch for neck and shoulder pain, lower your chin toward your chest in a gentle motion. Tilt your neck to the right or left side, hold for three deep breaths, release, and repeat on the opposite side.
While these exercises for neck and shoulder pain seem similar to the neck tilt, they involve a deeper range of motion that also targets your shoulders.
4. Chest Expansion (Shoulders)
Take a strap, towel, or piece of cloth behind your back with your hands. Try to move your shoulder blades toward each other while you lift your chin gently. Hold for approximately 30 seconds, and repeat as desired.
To make this exercise harder for a deeper stretch, place your hands closer together when holding the strap.
5. Seated Twist (Neck and Shoulders)
While sitting on your chair, twist your torso to the right and take the back of your left hand to your thigh. Hold that position for three deep breaths, release, and repeat on the opposite side.
Take the hand you’re not using on the movement and place it somewhere comfortable.
Still Experiencing Neck and Shoulder Pain? Consider Getting Ergonomic Office Furniture
There may be cases in which neck and shoulder stretches don’t solve the root of the problem, which is sitting for too long. In those cases, your best choice is to get ergonomic equipment for your office!
We always recommend getting an adjustable standing desk and an ergonomic chair for your working sessions. A standing desk allows you to transition from standing to sitting at any point of the day, which helps your muscles to loosen up and relax. On the other hand, ergonomic chairs were designed to promote better body posture.
When it comes to ergonomic chairs, you can find many special product options for neck or back support, depending on what you need the most. If you combine the comfort of ergonomic chairs plus exercises for neck and shoulder pain, you’re going to feel much more comfortable throughout the day.
Getting rid of neck and shoulder pain can take some time at first, but once you get used to stretching occasionally, you’re going to feel your muscles much more relaxed throughout the day. You can optimize your performance even more by getting ergonomic equipment for your office!
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