5 At-Desk Stretches To Loosen Up Tight Shoulders And Alleviate Neck Pain
Hello to every white-collar worker who is sitting more than seven hours a day in front of a computer. I know the struggle, better said I’m familiar with the neck and shoulder pain that is felt only after a few hours of work which will make us less comfortable and productive. Why? Because your brain will be focused on the pain instead on the tasks you have to complete at work.
But it doesn’t have to be this way, because there is a solution for every problem! And the solution for tight and sore shoulders is: deskercize!
By performing a few stretches at least 2 times a day will help you loosen up tight neck and shoulders, and the great news is that it takes only 10 minutes without being necessary to leave your chair.
Ok, now! Take a closer look over the next 5 deskercize that will definitely improve your health and busy life!
1. Neck Rolls
Image Credits: Neck Rolls
- Begin by sitting upright, relaxing your shoulders, and placing your hands on your lap. Carefully lean your right ear over your right shoulder.
- Slowly move your chin down and let it drop toward your chest while keeping your back straight.
- Bring your head up until your left ear is over your left shoulder. Gently roll your head back and around to your right shoulder once more.
- Even out the rhythm, keep your breathing calm and smooth, and repeat 5 to 10 times in each direction.
2. Shoulder Shrugs
Image Credits: Shoulder Shrugs
- With your feet flat on the ground, straighten your back and allow your arms to hang down at your sides.
- Inhale and hold your breath while bringing your shoulders straight up as high as possible, then squeeze them tight for about 2 seconds.
- Breathe out and just let your arms drop back down. Do about 8 to 10 shrugs per set.
3. Shoulder Rolls
Image Credits: Shoulder Rolls
- This one starts out like a shoulder shrug. But after pulling your shoulders up to your ears, move them back and down in a circle.
- Repeat the same movement in the forward direction as well. Doing 5 rolls both toward the back and front should do the trick.
4. Butterfly Wings
- Sit up straight and touch your fingertips to your shoulders with your elbows pointed out to the side.
- Keeping your fingers in place, exhale and slowly pull your elbows together in front of you until they touch.
- Breathe in and allow your arms to move to their original position.
5. Arm Stretch
Image Credits: Arm Stretch
- Sit along the edge of your chair. Feet are flat on the floor, hip distance apart. Knees are bent and positioned directly above the ankles. Knees and hips are in line.
- Reach your hands back to each corner of the seat; right hand to right corner, left hand to left corner.
- Straighten your arms, roll your upper arms out and back, and sit up tall.
- While seated here, draw in the belly button to the spine. Make sure you are breathing comfortably while the belly button is drawn in. Next, reach the chest forward and the crown of the head to the ceiling. Feet stay planted to the floor. Notice the differences in the Yes and No photos below. Refrain from slouching!
- Stay here a minimum of 30 seconds up to a full minute. Take a minute from your work day and stretch!