Neck and shoulder pain; they can be caused by bad posture, a sudden twist or too much stress. But if you work in an office, the odds are you experience tight, sore or stiff neck and shoulder muscles at one point or another, maybe even on a daily basis. But you don’t have to put up with the discomfort any longer as our Ealing chiropractor has some simple exercises you can do right at your desk. (And they’re not the type that will make your co-workers wonder what on earth you’re up to!)
1: When you feel tension building, press your forehead into your palms
Most of us naturally tense up our neck muscles when under stress. But this can lead to pain and stiffness over time. You can reduce tension and strengthen your neck at the same time with this simple exercise.
While sitting at your desk, lean forward and place your elbows on your desk. With your head positioned over your shoulders, press your forehead into your palms and use your palms to resist the pressure of your head. Hold this position for 3-5 seconds then repeat three to five times.
Next, sit up straight and place your palms on the back of your head with your elbows out to the sides. Press your head back into your palms and use your palms to resist the pressure of your head. Again, hold the position for 3-5 seconds and repeat three to five time
2: Prop yourself up twice a day
Place your palms on the edge of your office chair and press down into your hands. As you do this, lift your hips and buttocks an inch or two into the air. Hold the position for 5 seconds, and repeat five times. This is a great exercise for strengthening those tired shoulder muscles!
3: Stretch it out
Every hour, drop your chin to your chest then roll your neck in a slow, circular motion. Repeat this exercise five times, and then switch direction of the roll.
Try these exercises at work tomorrow. You’re likely to feel a lot more comfortable and relaxed and even more productive!