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The 3 Best Exercises to Relieve Neck Pain While at Your Desk

 

Neck pain is a common complaint among office workers, often attributed to poor posture, prolonged sitting, and repetitive movements while working at a desk. Ignoring neck discomfort can lead to chronic issues and decreased productivity. In this article, we'll explore three effective exercises that can help alleviate neck pain and improve comfort during desk work.

 

1. Neck Stretches:

Stretching the muscles of the neck can help relieve tension and stiffness, reducing pain and discomfort.

 

- Neck Side Stretch: Sit up straight in your chair with your feet flat on the floor. Slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the opposite side of your neck. Hold for 15-30 seconds, then switch to the other side.

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- Neck Rotation: Sitting tall, turn your head to one side as far as comfortable, aiming to look over your shoulder. Hold for a few seconds, then return to the center and repeat on the other side. Do this stretch 5-10 times on each side.

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- Chin Tucks: Sit or stand with your shoulders relaxed. Gently tuck your chin towards your chest, lengthening the back of your neck. Hold for 5-10 seconds, then release. Repeat 10-15 times.

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Performing these neck stretches throughout the day can help alleviate muscle tension and improve flexibility, reducing neck pain and discomfort.

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2. Shoulder Blade Squeezes:

Shoulder blade squeezes are an effective exercise for improving posture and relieving tension in the upper back and neck.

 

- Sit up straight with your shoulders relaxed. Gently squeeze your shoulder blades together down and in as if trying to lightly hold a pencil between them. Hold for 5-10 seconds, then release.

- Repeat the movement 10-15 times, focusing on engaging the muscles between your shoulder blades.

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Shoulder blade squeezes help strengthen the muscles of the upper back, promoting better posture and reducing strain on the neck and shoulders.

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3. Upper Trapezius Stretch:

The upper trapezius muscle, located at the base of the skull and extending down the neck, can become tight and tense from prolonged sitting and poor posture. Stretching this muscle can help alleviate neck pain and improve mobility.

 

- Sit or stand with your spine tall. Reach one arm behind your back and place your hand on the opposite side of your head, gently tilting your head towards the shoulder of the arm that is reaching behind you.

- Hold the stretch for 15-30 seconds, feeling a gentle stretch along the side of your neck and upper shoulder.

- Switch sides and repeat the stretch on the other side.

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By stretching the upper trapezius muscle, you can release tension in the neck and shoulders, reducing pain and discomfort associated with desk work.

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Neck pain while working at a desk is a common issue, but with the right exercises and techniques, you can find relief and improve your comfort throughout the day. Incorporate these three exercises into your daily routine to stretch, strengthen, and mobilize the muscles of the neck, shoulders, and upper back. Remember to take regular breaks, adjust your workstation ergonomics, and maintain good posture to prevent neck pain and discomfort in the long term. With consistency and mindfulness, you can alleviate neck pain and work comfortably at your desk.

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This program is not a substitute for a formal evaluation and treatment of your pain. If you would like a free consultation via phone or video call, then please reach out to me at FreebornPT@protonmail.com or 612-208-3583

©2024 by Freeborn PT

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