A long day behind the computer can cause havoc on your neck. Tension in your neck is painful and can make it hard to work. Take a few breaks throughout your day to ease the muscle tension in your neck. A few simple stretches done from your office chair can help reduce the pain.
Flexion Stretch
Sit upright in a chair with your upper back and shoulders relaxed. Slowly and gently move your chin toward your chest by bending your neck. Increase this stretch by gently pushing on the back of your head with your hands. Hold for 30 seconds, then relax.
Lateral Flexion Stretch
Begin this stretch by sitting upright in your chair. Breathe slowly and ease your ear toward the same side's shoulder by bending your neck to the side. Keep your shoulder relaxed and bring your ear as close to it as you can. You should not feel pain, but a gentle stretch. Hold for 30 seconds, then repeat on the other side.
Head Rolls
Head rolls, a yoga move, can help to ease the tension in your neck and can help relax you physically and mentally. Take a moment to sit up straight in your chair and close your eyes. For a minute or so, concentrate on your breathing, and relax the muscles of your neck, shoulders and upper back. When you feel relaxed, begin rotating your head in one direction, coming as close to the shoulders as you can without pain. Pause and rotate in the other direction.
Deodorant Stretch
This stretch isolates each side of your neck. Look down to your left armpit as if you are trying to sniff your deodorant. Use your left hand to push your head downward to increase the stretch. You will feel the stretch in the right side of your neck. Hold for 30 seconds, then repeat on the other side.
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