Chronic neck pain is a common complaint, especially for those who spend a lot of time in front of computers. Stress adds tension in the neck muscles, adding to the existing pain. Persistent neck problems can lead to misalignment of the spine, ultimately leading to spondylitis. Simple yoga exercises can be performed to soothe this pain while you are sitting at your desk in your office.
Neck Stretches
Sit at your desk with your spine erect and your shoulder blades completely relaxed. Inhale deeply and drop your chin to the chest while exhaling from the mouth. Rotate your head slowly while you inhale and exhale deep breaths. Concentrate on your neck muscles and feel them contracting and stretching. Keep revolving your neck and then move it from front to back as well as left to right. The continued deep breathing should help you relax the tensed muscles around your neck.
Decompressing Your Neck
A lot of people habitually tense their shoulders and neck muscles when they are concentrating hard. The tension keeps building and eventually you might feel knots building in the neck and shoulder region. When you are at your desk, keep your neck straight and your shoulders down. You can train your body to maintain this posture by holding two heavy objects in your hands and sit with your back straight at your desk. You can perform this sitting at your desk during your break. You can use a filled water bottle or large yellow pages as weights.
Shoulder Stretches
Stretching your shoulders and relaxing the shoulder muscles can help dissipate some tension from the neck muscles. These stretches are effective for those who have been sitting in the same position for an extended period. Roll your shoulder as you exhale deeply and pull them backward, away from your ears. Stretch your left shoulder first, and then move on to the second shoulder before finally stretching both shoulders together. Keep repeating this through the day, especially when you feel your back and neck muscles tensing.
Chair Twists
While sitting on your chair, bring your left thigh as close to the arm rest of your chair as possible. Now inhale deeply and lift your right arms upward. Exhale and move your arm to the back of the chair. Exhale form your mouth as you twist from your waist. You would not be in a complete twist. Start to relax your muscles and inhale deeply. Exhale as you come back to your original position. Repeat this twist on the other side of your body as well.
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