Working at a computer for many hours every day causes muscles to tighten up and tire. This can lead to pain in the neck and shoulder and can even cause referred pain into the head and face – so-called cervicogenic headaches.
Here at Sundial we have developed a series of exercises to help. They are so easy you can do them at your desk and around the office without attracting too many funny looks!
Doing these exercises before aches and pain start is a good way to prevent discomfort from building through the day. You can do these exercises 3-5 times each day. Remember to keep breathing throughout and avoid pulling or pushing too hard. You should feel a gentle stretch but little or no discomfort. If you do feel pain during or after doing these exercises then see your local chiropractor. If you are in Brighton we’d be happy to offer you a free check to make sure everything is alright and you are doing the exercises properly.
Trapezius Stretch
Hold your right hand behind your back
Bent your head to the left
Hold 30 seconds
Levator Scapulae Stretch
Grab your head with your right hand
Pull your head forward and to the right
Hold 30 seconds
Suboccipital Muscle Stretch
Press on your chin with your hand until you feel a stretch on your upper neck
Hold 10 to 30 seconds
Pectoral Muscle Stretch
Hold your right forearm on a door frame with your elbow bent at 90 degrees and your arm parallel to the floor
Step your right leg forward
Hold 30 seconds
Rhomboids
Push your arms forward as if you wanted to separate your shoulder blades to the maximum
Hold 30 seconds