Relief at Your Desk Exercises for Neck and Shoulder Pain Management
Hello to all dedicated accountants, gamers, digital artists, social media managers, and everyone who spends long hours at a desk! Have you noticed a common challenge we all face? That persistent discomfort between the shoulder blades and neck that often intensifies during or after a long workday. It’s that deep ache that typically requires a visit to the massage therapist for relief, or perhaps a heat pack for a moment of comfort.
While massage and heat therapy are effective options, there’s another crucial component we often overlook: therapeutic exercise. I understand that the idea of exercising may feel daunting, but when incorporated into your daily routine, it can become as habitual as brushing your teeth and significantly alleviate that persistent pain.
Rest assured, I won’t be suggesting complicated or time-consuming workouts. The exercises I’ll share are straightforward, require no special equipment, and some can even be performed right from your office chair. I encourage you to give them a try and experience how easy it can be to find relief!
The objective of these exercises is simple: to strengthen the muscles that often become weakened due to forward head posture, slouching, and leaning in to view our screens. By focusing on these muscle groups, we can restore balance and counteract the discomfort that arises from spending prolonged periods in these positions (and yes, I’m guilty of it too, even as I write this!).
Over time, this poor posture causes our neck and shoulders to shift forward and our mid-back to slump, making it difficult to regain that confident posture we once had. When the head moves forward, it no longer rests effortlessly on top of the spine. In fact, for every inch the head shifts forward, an additional ~10 pounds of stress is placed on your spine! This significantly contributes to the discomfort we feel, as our postural muscles have to compensate for that extra weight. Our bodies work incredibly hard for us—let’s give them some support in return!
The prescribed frequency is a suggestion for best results but something is always better than nothing! So for you perfectionists our there, be kind to yourself, it takes time to incorporate healthy habits.
1) Chin Tucks
Keeping a neutral spine, tuck your chin back almost like you’re trying to make a double chin. This can be done seated or standing. Hold for 5-10 seconds then release and repeat up to 10 times. Do this a couple times a day, 4-7 times a week.
This strengthens muscles in your neck that help bring your head back into alignment with your spine.
2) Wall Chest Stretch
Stand with your side facing the wall, about 2 feet away. Place your hand and wrist on the wall at shoulder height. Gently lean or step forward to enhance the stretch. You should feel this in your shoulder and the front of your chest. Hold the stretch for 30 seconds then release and repeat on the other side. Do this 3 times on each side, 4-7 times a week.
This opens the chest to counter the slouched and rolled forward shoulder position.
3) Upper Trap Stretch
This can be done standing, seated cross legged, or seated in a chair. With your spine in a neutral position, gently lean your head to one side, being careful not to let the opposite shoulder elevate. To deepen the stretch, you can apply very gentle pressure to your head or place your opposite hand behind your back. Hold the stretch for 30 seconds, then release and repeat on the other side. Aim to do this 3 times on each side, 4-7 times a week.
This exercise effectively stretches the muscles that pull your shoulders up toward your ears, helping to relieve tension in your neck.
4) Scapular Retractions
Sit or stand tall with your chest lifted. Pull your shoulder blades back and down, pinching them together while keeping your chin tucked throughout the movement. Hold this position for 5-10 seconds and repeat up to 10 times.
This exercise strengthens the muscles that stabilize the shoulder blades in their retracted position, helping to draw the shoulders back from a forward position.
5) Wall Angels
You can do this exercise without a wall! Feel free to use an imaginary wall and complete it right at your workstation.
Sit or stand with your back against a wall (or the backrest of your office chair). Keep your lower back and shoulders pressed into the surface as you raise your arms out to the sides until your elbows are at shoulder height. Slowly slide your arms up the wall, squeezing your shoulder blades together throughout and avoiding any forward movement of your arms. Aim to repeat this 5-10 times, 4-7 days a week.
So there you have it, 5 exercises to add into your daily routine to help counterbalance the daily postures of desk work. Taking proactive steps to care for your neck and shoulders is essential for maintaining overall well-being, especially in a sedentary work environment. With a few minutes a day of strengthening and stretching, you can improve posture, reduce discomfort, and give back to the body that works so hard for you!
