Eight Stretches to Dodge Neck and Shoulder Pain
Spending long hours at the computer can often lead to stiffness and discomfort in your neck and shoulders. This stretching plan is designed to help ease that tension, improve your posture, and increase your flexibility. Remember to perform these stretches gently and listen to your body, never “push” into pain. (If it hurts, don’t do it). Aim to do these stretches a few times throughout your workday, especially during short breaks.
The Stretching Plan
Here are some effective stretches to help your neck and shoulders feel better:
Neck Tilts (Ear to Shoulder)
How to do it: Sit or stand tall with your shoulders relaxed. Gently tilt your right ear towards your right shoulder. You should feel a stretch on the left side of your neck.
Hold: Hold for 15-20 seconds.
Repeat: Slowly return to the center and repeat on the other side. Do 2-3 repetitions on each side.
Neck Rotations (Look Over Shoulder)
How to do it: Sit or stand tall. Slowly turn your head to look over your right shoulder, keeping your chin level. You should feel a gentle stretch in your neck.
Hold: Hold for 15-20 seconds.
Repeat: Slowly return to the center and repeat, looking over your left shoulder. Do 2-3 repetitions on each side.
Chin Tucks
How to do it: Sit or stand with your head level. Gently pull your chin straight back, as if you're trying to make a double chin. Keep your eyes looking forward. You should feel a lengthening sensation at the back of your neck.
Hold: Hold for 5-10 seconds.
Repeat: Release and repeat 5-10 times. This helps strengthen deep neck muscles and improve head posture.
Shoulder Rolls
How to do it: Sit or stand comfortably. Roll your shoulders forward in a circular motion, then backward.
Repeat: Do 5-10 rolls in each direction. This helps release tension in the upper back and shoulders.
Shoulder Blade Squeezes
How to do it: Sit or stand tall. Gently squeeze your shoulder blades together as if you're trying to hold a pencil between them. Keep your shoulders down, away from your ears.
Hold: Hold for 5 seconds.
Repeat: Release and repeat 10-15 times. This strengthens muscles that support good posture.
Upper Trapezius Stretch (Neck and Shoulder)
How to do it: Sit on your right hand (or hold onto the bottom of your chair with your right hand) to anchor your shoulder down. Gently tilt your left ear towards your left shoulder. For a deeper stretch, place your left hand on top of your head and gently pull.
Hold: Hold for 20-30 seconds.
Repeat: Release and repeat on the other side. Do 2 repetitions on each side.
Levator Scapulae Stretch (Back of Neck/Shoulder Blade)
How to do it: Sit or stand tall. Turn your head to look towards your armpit (e.g., turn head to look at right armpit). Then, using your hand (e.g., right hand), gently pull your head down towards your armpit. You should feel a stretch on the back/side of your neck and top of your shoulder blade.
Hold: Hold for 20-30 seconds.
Repeat: Release and repeat on the other side. Do 2 repetitions on each side.
Doorway Chest Stretch
How to do it: Stand in a doorway with your forearms on the doorframe, elbows bent at 90 degrees, slightly above shoulder height. Lean gently forward through the doorway until you feel a stretch across your chest and shoulders.
Hold: Hold for 20-30 seconds.
Repeat: Do 2-3 repetitions. This helps open up the chest, which often gets tight from hunching over a computer.
Tips for Incorporating Stretches into Your Day:
Set Reminders: Use your phone or computer to remind you to stretch every hour or two.
Micro-Breaks: Even 1-2 minutes of stretching can make a difference.
Good Posture: While stretching helps, maintaining good posture at your computer is key to preventing tension in the first place. Ensure your screen is at eye level, your feet are flat on the floor, and your chair supports your lower back.
Stay Hydrated: Drinking water helps keep your muscles and joints healthy.
By regularly incorporating these simple stretches into your routine, you can significantly reduce neck and shoulder stiffness, improve your comfort, and maintain better posture while working at your computer. If you would like to schedule a consultation and benefit from a personalized stretching and workout plan, get in touch.
