Computers are at the heart of many people's work day. Emailing, word processing, data entry and research require hours hunched over a PC, and even if you are not using a computer, many jobs require you to sit at a desk all day. Unfortunately, chronically poor neck and back posture can lead to pain and even musculoskeletal disorders. Proper seating can improve your posture and eliminate some pain. Exercise can help relieve pain by strengthening your body and stretching the muscles and ligaments of the back and neck.
Head Tilt Stretch
The head tilt stretch will help strengthen neck muscles while sitting at your desk. Sit up tall with good posture. Tilt your head to the right by bringing your right head toward your right shoulder while you pull down on your left. Hold for several seconds and repeat with the opposite side.
Shrug
The shrug helps alleviate neck pain and strengthen neck and shoulder muscles. This exercise can be done sitting straight up at your desk or in a standing position. If you stand, place your feet shoulder width apart with your knees slightly bent. Allow your arms to hang down by your sides with your palms facing your body. Shrug your shoulders upward, hold for one breath and lower them. Repeat about 10 times.
Hands Behind Head Stretch
This exercise stretches the chest, upper back and neck muscles. Intertwine your fingers together and place your hands behind your head and upper neck with your palms facing the head. Push your elbows back as far as you can. Lean back into your chair until your feel your muscles stretching and breathe in deeply and slowly. Hold for about 20 seconds, breathe out slowly, relax and repeat.
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