With so many now working from home we are regularly recommending stretches to do at your desk. Since the onset of Covid, many people have had to change their working habits and are regularly working from home. Whilst many are now returning to the office, home working is here to stay for many. If this includes you, you may have noticed that sitting in front of a computer is not the kindest way to treat your neck and shoulders. We have had many people coming in reporting neck and shoulder tightness and stiffness into the upper back. While the cause is usually easy to pinpoint – hours sat at the dining table on a laptop, anyone? – what can you do to help relieve those symptoms when they come on? Here are 5 easy stretches that you can do while at your desk, that should help to reduce tightness and discomfort, and improve mobility. Hopefully, at the end of the work day, you should see the difference!
Try to relax into each exercise as much as you can. Don’t push too hard and if it is uncomfortable, stop straight away. Breath normally, don’t hold your breath. Some people find it helpful to exhale slowly as they hold a stretch, so you could try that.
Stretch 1. Shoulders to ears
First off, we want to think about getting the muscles in the area more relaxed. Muscles like to move about – it’s what they are designed to do – so engaging them and getting them to move is a great way to help them lose some of that tension. Start by sitting up straight, and rolling your shoulders forwards. Push them up towards your ears then let them down at the front. Then roll the shoulders backwards. Again, squeeze up towards your ears and then let them drop. You want to aim for 15-20 seconds for each cycle.
Stretch 2. Ear to shoulder
Next we are going to target the neck area a bit more. Back to our starting position, sitting up straight. Lean your head straight over to one side, as if you are trying to get your ear to your shoulder. Allow the weight of your head to pull through the side of the neck. You shouldn’t need to pull your neck over, as your head is quite heavy! Hold for 20-30 seconds. If you want to add a bit more stretch to this, er, stretch then while your head is over to the side, drop your chin forwards, and allow your head to roll towards the front of your shoulder. This will move the stretch from the side of the neck towards the back of the neck and top of the shoulder area. Again, the weight of your head should be enough to pull into the muscles. You may get a sharpish pull towards the base of your skull, but as long as this feels ok, you can hold this position.
Stretch 3. Flexing and extending the upper back
Now that the muscles are relaxed, we can stretch them further. Again we start by sitting up straight. Reach your hands out in front of you, interlocking your fingers with your palms facing outwards. Then push your hands away from you. As you do, allow your upper back to bend slightly, and your head to drop down between your arms. Hold this position for 20-30 seconds. From this position, then reach your arms up over your head, allow your upper back to straighten out, and look up towards your hands. Try to squeeze your shoulder blades together if you want to push a bit further with this stretch.
Stretch 4. Twisting the spine
Alternately turn your body to the left and then to the right to look back behind you. If you are able to pace your arm along the back of your chair whilst you do this then you can really push into the stretch. Repeat this a couple of times on each side.
Stretch 5. Breathing muscles
Sitting at a desk for long hours tends to lead to shallower breathing and compression of the ribs and diaphragm. None of these are good for our bodies nor for our energy levels. So finish the back and neck stretches off with some breathing exercises to stretch the diaphragm and give a little boost to your energy levels at the same time. Just remember 3-4-5 for this one. Take a long, deep breath in for a count of 3, hold for 4 then breathe out for 5. Breathing out for slightly longer than you breathe in for is also great for reducing stress levels.
These exercises should help to loosen through the neck, shoulders and upper back, get rid of any work-related tension that has built up through the day, and leave you feeling looser, more relaxed and mobile. Try and give them a go two or three times a day, and definitely when you have switched off your computer for the last time.
If you’ continue to struggle with back or neck pain that you associate with work-based posture even with these stretches, then make an appointment with us. It may be that you need more specific advice about how best to set up your work station. You may also need some hands-on treatment to loosen those joints and muscles to then let the stretches work better for you.
