Working at a computer for long periods of time can cause neck, shoulder and upper back pain. Here are six simple exercises you can do at your computer right now!
1. Shoulder Rolls: Roll your shoulders in a circle, pulling them forwards, up, back and down. Imagine you are moving them around a clock face.
2. Trapezius Stretch: Gently tilt your head to one side until you feel the stretch on the opposite side. If it’s comfortable for you, apply some gentle pressure on the side of your head with one hand to increase the stretch. Repeat on the opposite side.
3. Shoulder Protraction/Retraction Stretch: Sit up straight in a chair and lift your hands to touch the side of your head, just behind your ears. Point your elbows forwards. Keeping your posture directly upright, move your elbows out to the sides. Return to the front and continue to move your elbows in and out. You should feel the movement in your upper back.
4. Upper Thoracic Rotation: Sit straight on a chair. Cross your arms over your chest. Rotate your body around to one side and then around to the other holding each position. Continue this movement.
5. SCM Stretch: Start with your head in neutral posture. To stretch your left SCM muscle to start, rotate your head away from that side, towards the right side, then gently tilt your head back, to engage and stretch your sternocleidomastoid muscle fibres.
6. Upper Trapezius Stretch: Sit in a neutral position and place your right hand over your head. Using the weight of your head only, stretch your trapezius muscle by allowing your head to fall to the side, controlling and slightly increasing the stretch at the end of the movement. Hold, breathe out and return to the neutral position. Turn your head slightly and repeat the stretch and then turn your head a bit further and stretch again. Repeat the movement for the other side. We hope you found these stretches helpful.
If you are suffering from muscle or joint pain and need help, call our clinic today for a free pain consultation! Phone: 905-593-1605 or visit our website at www.muscleandjoint.ca