If you spend a lot of time at your desk, you have probably experienced tense muscles along your neck and upper shoulders or other computer neck pain at one point or another. Luckily there are neck stretches that you can do even while you at your desk periodically throughout your day so that you re-align your posture and loosen those muscles.
Let’s go on to learn 4 desk-friendly neck stretches:
Neck stretches at desk
1. Neck retraction
This stretch is also referred to as the one that creates a “double chin”. Many people find that when sitting at a desk, it is common to reach their neck forward during the day and leave the office with the same or similar posture. Practicing and doing this stretch consistently is a way to get in the habit of proper posture and for a feel of what this looks like.
How to: Slightly tuck your chin in and slide your head backwards so that it aligns with your cervical spine. It will feel unnatural, but keep it aligned! Repeat 5-10 times and hold for each stretch.
2. Shoulder blade relax
This stretch brings you back to a position with relaxed shoulders.
How to: Move your neck around and let your upper body completely relax. Bring your shoulder blades back and then let gravity bring them down. Hold for a few 5-10 seconds. You can add in a couple of shoulder rolls and let your neck roll from side to side for some released tension.
3. Thoracic spine stretch
The thoracic spine is the longest region of the spine that runs from the base of your neck to the abdomen. It is a complex region of the body and is important to keep attended to.
How to: Rest your hands on the back of your head with your elbows to the side. Pull your elbows back and look ahead. Hold for 10-15 seconds and repeat.
4. Lumbar support
With proper lumbar support, it eases neck tension and provides relief for the rest of your upper body.
How to: Buy a classic lumbar support piece of equipment or simply use a towel or pillow to place around your sacrum.
Being at a desk without a proper break can take a toll on your posture and your physical health, so simple yet effective neck stretches give you the opportunity to tune into and stretch your body throughout the day.
The more consistent you are with your office neck stretches on a daily basis, the greater benefit you will see and the easier you will find it to carry proper posture through the rest of your days.