If you find your neck and shoulders feeling tight, stiff or tense after sitting or standing at your desk for a long period of time; it means it’s time to realign your body!
We know the pain that tension can cause, which is why we have complied a list of some of our favourite stretches, that are so easy, you can do them right at your desk!
It’s important to maintain good posture while sitting at your desk. Having a good posture means that your muscles and ligaments don’t have to work as hard, avoiding unnecessary strain. Your neck and shoulders are some of the first indicators that you posture is incorrect. If you find yourself with pain in your shoulders and neck it may mean that you are slouching to far forward or hunching your back up.
Make sure that your feet are flat on the floor, that your knees are at the same height or slightly lower than your hips, that your shoulders are relaxed, that you aren’t stretching to reach your keyboard or mouse and that your monitor is at eye level, to avoid looking down.
If you are still experiencing some tightness and soreness in your neck and shoulders, take a moment out of your busy day and try these simple stretches.
- Lateral Neck Flexion Stretch (Bending side to side)
Slowly bend your head to one side, while keeping your shoulders and back still. Once the head has flexed as far as it can comfortably go to one side, try to hold the stretch for 5 – 10 seconds before returning to the neutral position.
Repeat this stretch in the opposite direction.
- Neck Rotation (Turning Side to Side)
While keeping your back straight and shoulders still, slowly turn your head to the left as far as it can naturally go. Once your head has reached its rotation limit, hold the stretch for 5 – 10 seconds before bringing it back to a neutral position. Repeat this stretch a few times on both your left and right side.
- Shoulder rotations
Bring your shoulders up, then back down in a rotating motion both forwards and then backwards for a few rotations at a time. Keep your back in a neutral position. Repeat as often as your feel you need.
Some of the most important things that help you maintain a good posture, are Ergonomic desks and chairs, fitted to your personal requirements. Ensuring that you have good, sturdy equipment may just save you a visit to the doctor or two!
*Please note, if you are experiencing pain in any part of your body while at work it is important to consult a medical professional for advice and treatment.