Written by: Deepa Sarkar
Poor posture, slouching, and long hours of computer work put a "squeeze" on just about every muscle and ligaments associated with the neck and promote an aching sensation.
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Regular stretching can reverse this & keep your upper spine aligned. Let's discover 5 effective desk exercises to keep pain at bay.
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Maintain a tall sitting position & gently draw your chin straight back as if making a double chin. Hold for 5 seconds, & repeat 10 times. It helps with posture & stiffness.
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Tilt your head so that the ear approaches the shoulder. Hold for 15-30 seconds. Repeat on each side. This stretches the sides of the neck.
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Turning your head slowly to the right for 10 seconds, then to the left. Repeat 5 times. It will help to releases neck & upper back tension.
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Roll shoulders forward & backward in circles 10 times. It increases blood flow & released tension from the traps & upper back.
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Back against the wall, arms up in a goal post position. Slowly move your arms up & down, keeping them against the wall. It strengthens your core muscles.
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Just 5–10 minutes of neck stretches can ease pain, improve posture, & boost focus. Make them part of your daily work-from-home or office routine for lasting relief.
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