Ergonomic exercises are designed to be easily performed at your desk or workstation. Several ergonomic exercises effectively reduce neck pain that you may endure while staring at your computer all day long. The Hampshire Fire and Rescue Service advises that brief breaks that include short exercises should be taken regularly during the time at your desk or work station.
Neck Rotations
Neck rotations facilitate blood flow to your sore neck muscles while improving neck mobility. Sit tall in your chair with your knees bent, feet flat on the floor, and back flat against your chair. With your neck long, slowly turn your head to the left and then to the right. Continue to alternate side to side until you have completed 15 repetitions per side.
Shoulder Shrugs
Shoulder shrugs improve circulation to your neck and shoulder muscles and effectively prepare your muscles for stretching exercises. Sit tall in your chair and slowly bring your shoulders up to your ears. Hold here for three seconds and then slowly lower your shoulders back and down. Perform 10 shoulder shrugs.
Neck Stretch
The neck stretch lengthens and releases the tight muscles on the sides of your neck that can lead to neck pain. Sit tall in your chair with your knees bent, feet flat on the floor, and back flat against your chair. Gently tip your head toward your right shoulder until you feel a stretch in the left side of your neck. Hold the stretch for 15 to 30 seconds. Tilt your head toward your left shoulder to stretch the right side of your neck. Hold the stretch for 15 to 30 seconds. Repeat the stretch three times to each side.
Diagonal Neck Stretch
The diagonal neck stretch releases the muscles in your posterior neck where tension often accumulates. Sit tall in your chair with your knees bent, feet flat on the floor and your back flat against your chair. With your neck long, turn your head slightly to the left and then take your chin toward your left armpit. Continue down until you feel a stretch in the right side of the back of your neck. Hold the stretch for 15 to 30 seconds. Relax for five seconds. Perform the stretch toward your right armpit to stretch the left side of the back of your neck. Repeat the stretch three times to each side.
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