Sitting at a desk behind a computer for long hours can strain the neck and lead to stiffness, tension and even pain.
If you experience regular neck pain you should, of course, consult your doctor to rule out any underlying problems, but the following 3 stretches can relieve common tension in your neck.
These stretches can be performed 5 – 7 times throughout the day, either while sitting at your desk or while standing.
Chin tuck
Stand or sit upright and keep your spine straight.
Face forward.
Tuck your chin in, making a “double chin” and gently slide your head back so that it is on top of your spine.
Your head should stay level throughout the stretch.
Hold for 5 seconds.
Repeat 10 times.
Neck side stretch
Stand or sit upright and keep your spine straight.
Face forward.
Tilt your right ear down toward your right shoulder, while leaving your left arm hanging straight down to increase the stretch.
Hold for 10 – 30 seconds.
Bring your head back up and repeat on the left side.
Repeat up to 10 times on each side.
Neck rotation
Stand or sit upright and keep your spine straight.
Face forward.
Gently turn your head to the left until you can see over your shoulder without feeling restricted.
Hold for 10 seconds.
Bring your head back to the middle.
Repeat on the right side.
Your head should stay level throughout the exercise.
Repeat up to 10 times on each side.
Tips
Move slowly and smoothly, without any sudden movements.
Keep your lips together and your mouth and jaw relaxed.
Maintain a relaxed shoulder posture by gently holding your shoulders back and down.
If you experience any change or increase in your symptoms as you perform the stretches, stop and talk to your doctor or physical therapist.
