Desk jobs that require one to constantly work on the computer often result in bad posture. One of the most common problems with sedentary jobs is neck pain that can cause discomfort and excessive strain and if left unchecked can lead to bigger problems. However, with just a simple exercises, one can alleviate the pain and relax the muscles in the process. Here are a few exercises that you can try –
Chin Tucks
Stand with your head straight. Now, tuck your chin inward towards the chest. Hold the position for 15 seconds. Keep repeating the exercise for 15 minutes and this will help relax your muscles in the neck and reduce pain.
Ear to Shoulder
Without raising your shoulders, tilt your neck to the side enough that your ear touches the shoulder. Hold the position for 15 seconds. Keep repeating this 10 to 15 times. This will help in alleviating the pain.
Side-to-side Neck Stretch
Side-to-side neck stretch helps reduce muscle stiffness and improves body posture. Tilt your neck to the right side and bring your ear close to the shoulder, then turn your head to the right. Hold this position for 15 seconds. Then repeat the same on the left side. This will help you relax.
Upward Neck Stretch
Tilt your head back as much as possible and hold the position for 15 seconds. Repeat this for 10 times.
Chest and Pec Stretch
Stand straight and then bend forward a bit by placing both hands against a wall. Stay in the position for 15 seconds. Repeat this exercise for 10 to 15 minutes. Your shoulders and chest muscles will feel much more relaxed.
Scapular Retraction
Drop your shoulders and push them backwards towards your spine. Hold the position. Keep repeating this for 5 to 10 minutes. It will strengthen the muscles in the upper back and improve posture.
Make sure that while performing these exercises you breathe calmly and consistently. Do not switch your movements quickly or cause any jerk to the neck. If you have neck injuries, avoid these exercises.
