Work Wellness

Don't Ignore These Neck Stretches at the Desk

Avatar of Autonomous Autonomous | Sep 25, 2021
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How often do you have to wince in pain when spending hours on your desktop or work chair? The effect on posture and physical health due to an improper chair or long sitting hours makes us all tired beyond measure. And sometimes, it's not the work that drains out the soul but the physical fatigue we experience while working.

While neck cramps and shoulder pain is one of the most common issues encountered in the workplace, it is also the one that needs to be catered to skillfully. Thankfully, from getting the best office chair for neck pain to neck stretches to do at your desk, various ways can create a difference.

Besides standing desk exercises, you can carry out multiple neck stretches to do at your desk and relax those tense muscles. And the best part? To proceed with the right neck stretches for sitting at your desk, you don't need to get up or wait until the end of the day. So wave goodbye to that computer neck pain as here are some of the best seated exercises and neck stretches for desk workers.

Spinal Rotation

Spinal Rotation

One of the simplest neck stretches to do at your desk. This exercise can be practiced right in your chair with just a few minutes to spare from your strenuous work routine. Start by crossing your arms on opposite shoulders and lightly grab your shoulders. Then, use your waist to return the upper body to form a twist to a comfortable position.

As you rotate, there should be tension in the lower body of the body sides of the back. This will relax the lower back and the neck muscles, and soon you will feel a sense of relief in the entire upper body.

Posterior shoulder

You might have seen this simple stretch as a part of various workout warm up routines. This is as easy as it comes. All you need is to hold your one arm across the body. Then, use your other arm to pull the elbow to the stretch, and you will feel a little stretch in your shoulders, collar bones, and upper body. The gentle stretch is also helpful to prevent neck cramps. Next, repeat the same for the other side.

Shoulder Shrugs

Shoulder Shrugs

Shoulder shrugs relax the upper back and also de-tense the shoulders. This is a simple neck stretch at desks you can do while sitting or standing. Just raise your shoulder gently so that you feel a little tension in them. Then, release them to fall naturally. As the shoulders reach the initial position, you will experience great relief in tension.

Neck Flexion

Bend your head forward, gripping the upper half of your neck with your hands and gradually stretching it out. To extend the muscles in the back of the neck, keep the back and shoulder areas as erect as possible. Hold for 15 to 20 seconds.

Side Muscle Stretch

Side Muscle Stretch

Place the palm of your right hand over your left ear. While gently pulling the head to the right and stretching the side of the neck, keep the nose pointed forward. Maintain a level shoulder. On the same side of your hand, you should feel a stretch in your neck. Hold for 15-20 seconds before switching sides.

Shoulder Extension

Shoulder extensions are a simple exercise that relaxes both shoulders and neck at once. Start by standing up from your chair and clasp both of your hands behind you. Next, stretch your clasp hands behind you and lift your arms upward. This will give a nice calming stretch to your shoulders and the chest.

Neck Retraction

Slightly tuck your chin in and gradually slide your head to the rear of your spine, where it will rest on top of your cervical spine. You'll feel as if you're squeezing the back of your head against a fictitious headrest. Making a "double chin" is another term for it. Repeat 5-10 times, holding for a few seconds each time.

Shoulder and Neck Stretch

Chin to Shoulder

Allow your shoulders to relax. Next, allow those tense upper back and shoulder muscles to relax completely; your shoulder blades will naturally drop down your back. Next, move your head and neck to one side and experience the stretch on the other side from here.

You can either stay here or gaze down to your knee for a neck stretch at desks. Allow gravity to do its thing first, then gently stretch those areas with your hand.

Chin to Shoulder

Stretch the sides of the neck as well as the shoulders with this workout. Begin by directing your chin toward your right shoulder. Slightly lower your chin. Place your right hand on the left side of your head and gently bring your chin closer to your shoulder. The left side and rear of the neck should be stretched. Hold for 5-10 seconds before switching sides.

Get Rid of Neck Pain

Our necks will ache as we spend hours looking at the screen in the same uneasy position, but as per the office ergonomics, prevention is also present. Besides going with neck stretches at desks and exercises in the workplace, you can carry out many practices to prevent your neck from experiencing physical fatigue.

For starters, to invest in an ergonomic chair that offers features like a headrest and seat tilt adjustability, you can prevent unnecessary strain on your neck muscles. Another solution is to invest in an office standing desk, so you don't have to look up or down to meet the screen level and adjust the desk height. If you don't own a standing desk, then a monitor arm is also a great accessory to mount the monitor at a safe eye level.

Posture Maintenance

Other than neck stretches at a desk you need to pay close attention to posture. Since, all the neck pain results from poor posture, so to make sure the neck doesn't reach that level, you must maintain a strong and straight posture. Sitting up straight and maintaining excellent posture is a crucial part of avoiding pain. Here is the right way to make sure you are sitting in the proper posture and avoiding all sorts of back pain.

  • Maintain proximity between your chair and your workstation.
  • Make sure your feet are fully on the floor by adjusting the height.
  • Your computer screen's top should be level with your eyes and about an arm's length away.

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