It’s an all too common sight these days: People sitting at their office computers with their necks and shoulders hunched. Sitting this way tightens and shortens muscles, restricts blood flow and causes most of the neck and shoulder pain we experience today.
To prevent neck and shoulder pain—and a permanently hunched back—take a five-minute break every hour to limber up your neck and shoulders.
Begin by standing and stretching from head to toe, reaching for the ceiling while keeping your feet flat on the floor.
Slowly tilt your head toward your left shoulder and hold it there for ten seconds. Bring your head upright, then repeat the exercise tilting your head toward your right shoulder. Repeat two or three times on each side.
Next, let your chin drop to your chest and slowly roll your head from side to side, holding the position for ten seconds at the far left and right.
Keeping your head straight, gently turn it from side to side four times.
Standing tall, roll your shoulders forward and then back ten times.
Still standing tall, tense your shoulders and push them up to your ears. Hold for 10 seconds, then let your shoulders drop completely. Repeat three times.
When you sit back down, stretch both arms above your head before putting your hand on the keyboard again.
These few simple exercises will limber up your neck and shoulders limber and keep muscle pain at bay.