Working at a computer all day can cause tension headaches and neck pain. Fortunately, there are some simple exercises you can do to relieve the tension and keep your neck pain-free during work hours.
1. Start by sitting up straight in your chair and rolling your shoulders back and down.
2. Place your hands behind your head and slowly tilt your head to the right, then to the left.
3. Next, extend your head forward and then backwards.
4. Finally, rotate your head from side to side.
Do each of these exercises slowly and carefully. You should feel a stretch in your neck and shoulders with each movement. Repeat the entire sequence several times throughout the day to prevent neck pain from setting in.
The first step is to take stretch breaks every 20 minutes. Stand up and stretch your arms over your head, then reach down and touch your toes. Take a few deep breaths and relax your muscles.
Another great way to loosen up your neck muscles is to roll them backwards and forwards. You can do this by placing your hands behind your head and gently tilting your head from side to side.
Uncomfortable chairs, slouchy posture and working 10 hours a day is bound to end in neck pain and stiffness. A simple exercise such as overhead arm stretches that you can do without leaving your workstation will go a long way.
How to do overhead arm stretches?
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While sitting on your chair, face forward with your feet on the ground
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Extend your right arm up above your head and reach to the left
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Bend your torso until you feel the stretch in your right lay
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Do the same for your left arm
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Repeat at least 5 times
If you have any knots or tight spots in your neck muscles, use a tennis ball or foam roller to massage them out. Place the ball or roller under your neck and apply pressure until the knot loosens up. Be sure to take deep breaths while you’re doing this, as it will help to relax the muscles.
Lastly, make sure your headset is fitted properly and isn’t too tight. Tight headphones can cause tension headaches and neck pain, so be sure to adjust them often throughout the day.
