Even if you work at an ergonomically designed desk, sitting in the same position at your desk for eight hours a day can deal a harsh blow to your neck and shoulder muscles. Fortunately, you can reduce your risk of pain and stiffness in your upper body by regularly performing some basic stretches.
Neck Stretch
Work your neck muscles while sitting upright by dropping your left ear as far down as you can toward your left shoulder without turning your head or lifting your left shoulder. Hold it for five breath cycles and repeat on your right side. Follow up by rotating your head as far as you can to the left, ensuring that your shoulders stay level, and hold for another five breaths. Repeat with your head turned to the right.
Shoulder Stretch
To stretch the back of your shoulders, place your right hand under your left elbow and lift your left elbow to stretch your left arm across your chest. You should feel some tension in the back of your left shoulder. Keep your body in one position, avoiding any rotation. Hold your left arm for 15 to 30 seconds, return to the first position and repeat the stretch with your right arm.
Chin Tuck
The chin tuck will help you loosen up your neck muscles as well as your shoulder muscles. While facing forward in your chair, lower your chin to tuck it down into your chest. You should feel a stretch down the back of your neck and potentially down into your upper back. Hold the position for 15 to 30 seconds and repeat at least twice more.
Head Glide Stretch
Perform a head glide stretch to loosen up your neck, shoulders and chest. Begin sitting in your chair or standing upright. Without moving your chin up or down, pull your head straight back as if to create a double chin. You should feel some tension throughout your neck and shoulders. Keep your neck back for 15 to 30 seconds, rest and repeat another two or more times.
Healthy Body Tips
Whenever possible, take a five- to 10-minute break every hour you sit at your desk. Cover your eyes with your palms to reduce eye strain, stand up and stretch your back or at least perform another work-related duty that requires you to change your position or walk to another part of your office. Consistently stay aware of your body and shift positions when you begin to feel tension in any one area.
