In this era of technology, we spend a great deal of time hunched over our laptops, our phones, and our work (leaving us with what people are calling "tech neck"). Over 80% of the population will deal with back pain at some point in their lives and it's no mystery why. We put a lot of stress on our poor necks and backs, which can cause long-term consequences if we're not careful. In an effort to prevent such a thing, here are 6 exercises for your neck and back that you can do at your desk throughout your busy workday!
Now read on! And remember, if something is out of your range or causes pain, don't push it. Find what works for you.
Neck Exercises
Upper Trapezius Stretch. This stretch is as simple as tilting your head to each side to get a nice stretch on the sides of your neck. Tilt your head so that your ear reaches to touch your shoulder. You should feel the stretch on the opposite side of your neck. For a little extra oomph, you can rest your hand on top of your head to add some gentle pressure. Hold for ten seconds and repeat on each side.
Neck Rolls. Need to work out a crick in your neck and get that blood circulating? Do some circular neck rolls. Draw clockwise circles with your nose, starting small and growing bigger, then switch to counterclockwise. Break it up by slowly nodding up and down, and shaking your head "no" side to side. This is a great way to bring some relief to a stiff neck and upper back! However, be careful not to roll your head across the midpoint of the spine in the back of your neck because this can cause damage. Move slow and gentle!
Chin Tuck. Let's not forget the back of the neck. This one is as simple as lowering your chin towards your chest, holding it there for ten seconds, then returning and repeating.
Back Exercises
Side Stretch. This one will stretch out your arms, back, and sides. Raise your left arm and bend your body to the right, feeling the stretch in your left obliques. Then switch sides. This stretch is great for both your lower back and spine flexibility.
Chair rotations. Twisting is a great way to stretch your upper, mid, and lower back, but don't overdo it! You can do this facing forward or sitting sideways in your office chair; whichever is easier. Keeping your legs flat on the ground, rotate your torso, using the chair to steady you. Feel the stretch deepen and hold for ten seconds before repeating on the other side.
Pectoralis Stretch. Sit up straight, lock your hands together behind your back, and squeeze your shoulder blades back and together. This will open up your chest and work your pectoral muscles--but most importantly, it's a great way to stretch out your back. Strong pecs will keep your shoulders from rolling forward and worsening your posture. Remember, everything is connected, and building strength in certain muscles will help out the rest of your body!
Want more do-it-at-your-desk exercises from PBI? Check out this past blog post!
