“Can you please suggest some neck exercises that can be done while sitting and working?”
I have a desk job that requires me to be sitting for about 10 hours a day. Could you please suggest some exercises that can help my neck pain from sitting long hours?
5 Answers
First check your posture and desk set up. Try to set up an ergonomic working space if possible. Take breaks. Some generic exercises would be an upper trap stretch (tilt your head to the side and provide a gentle pull with the same side hand, don’t let your other shoulder creep up towards your ear) take a deep breath and exhale. Hold for 30seconds repeat 3x and perform on the other side. Try not to slouch and have support for your lumbar spine. All the best! Don’t stress!
Proper sitting posture is essential. Make sure you keep your back supported while sitting and if possible take a standing break after sitting for 30 min.
Chin tucks, rolling shoulder backwards, upper trapezius stretching exercises are recommended at least once every hour to prevent neck muscles from getting tight.
Chin tucks, rolling shoulder backwards, upper trapezius stretching exercises are recommended at least once every hour to prevent neck muscles from getting tight.
Google search McKenzie cervical retraction with extension. That “usually” helps.
Daniel Prata, PT, DPT, COMT Lic#40QA01212000
Daniel Prata, PT, DPT, COMT Lic#40QA01212000
Cervical retraction, upper trap stretch, levator scapula stretch, chest stretch in the doorway
You should get up and move every hour or so. The human body is made to move so it is not natural for us to stay in one position for an extended period of time. The easiest general exercise is to turn your head from side to side and looking up and down. Another is to reach overhead and place your hands on your head while slightly leaning backward. Good luck.
