Regular neck stretch exercises will become a lifesaver over the next few months when you’re working from home. Sitting all day can increase risks for back pain, neck strains, poor posture, leg cramps, muscle tension & even boredom. You may feel these aches and pains sporadically throughout the day when working at a desk, and it may be a nuisance which can make you feel uncomfortable and less productive. This is why doing regular neck stretching exercises between 30-40minute work intervals, will help reduce pain and stress on your body and keep you feeling motivated.
Try these few neck stretch exercises, specially designed for you to do at your desk to help ease the strain.
1. Shoulder Rotations
Gently lift your shoulder and hold for a few seconds. Let them fall down to their natural position slowly. Next, gently move your shoulders as if you were making small circles. Repeat this action a few times clockwise and counterclockwise and you should feel tensions being released as your shoulders drop.
2. Up and Down Neck Stretch and Rotation
Keep your head upright and gently turn your head from side to side, with your ear going towards your shoulder. As you turn your head, try to gently move it past your shoulder. Next gently lift your head up and down and repeat this action a few times. You should feel the muscles on the outside of your neck gradually stretching.
3. Upper Shoulder and Neck Stretch
Relax your shoulders. Let those tight upper back and shoulder muscles relax completely. When you’re completely relaxed, you should feel your shoulder blades slide down your back slightly. From here, sit on one hand and tilt your head and neck in one direction and feel the stretch on the opposite side.
Stay here in this position for around 20 seconds or you can also look down to your knee for an additional neck stretch. Let gravity do the work first then you can add a gentle hand to further stretch those areas.
Repeat the same on the other side.
4. Overhead Shoulder Stretch
Hold both arms above your head and link your hands with your palms facing upwards. Reach as high as possible and hold this position for a few seconds. You should feel your shoulders stretching. Do this stretch a few times if necessary
5. Cross Shoulder Stretch
Hold one arm across your body and use your elbow from your other hand to anchor it to your chest. You should feel a stretch in your shoulder and upper arm. Hold this position for around 10 seconds and then repeat the same on the other side.
These are a few general stretches you can do at your desk, but if you’d like a more personalised stretching routine, one of our practitioners can create a tailored plan to suit your needs. Please contact us on (02) 9588 7000 or book online to see a practitioner.
