(Getty Images)
The reality of many of our working lives is that we must dedicate hours at a time to tasks that leave us hunched over in front of computers. Over time, this can cause great discomfort and strain to the neck, back and shoulders if we aren’t intentional about taking breaks and stretching. I’ve certainly suffered as a result of not taking such steps. When faced with several meetings and deadlines, those things can be hard to prioritize and can often be overlooked until the pain becomes too great to ignore. Next thing you know, you’ll be wondering why your sore neck is preventing you from sleeping or why your aching back is limiting your mobility during a run.
Try a few of these stretches throughout your work day to get ahead of such pain. Disclaimer: don’t expect the stretches to suddenly cure tension that’s been built up in your muscles over a long stint of time. In order to see the best results, make these stretches part of your daily routine and research others to address your unique needs. I pulled the stretches below from sources like WebMD, MayoClinic and Medical News Today but there’s an endless amount of how-to videos on Youtube. Performing them a few minutes a day will go a long way.
Neck
Start with a forward and backward tilt, which can be performed seated or while standing. Keep your head squarely over your shoulders and back straight. Lower your chin towards your chest and hold for about 30 seconds. Next, slowly lift your head back up and tilt your chin toward the ceiling until the base of your skill is toward your back. Hold that for a few more seconds before returning to the starting position. Repeat this several times.
Another neck stretch that has helped me is the side tilt. Stand with your feet hip-width apart and arms by your sides. Gently tilt your head toward your right shoulder until you feel a stretch. Try not to raise your shoulders. Hold it for 10 seconds and repeat on the left side. This exercise can be repeated for several sets as well.
Shoulder
Shoulder rolls are a great way to ease discomfort in the shoulders. Stand with your feet hip-width apart and your arms hanging down at the sides of your body. In a continuous movement, lift the shoulders up toward the ears and back until you squeeze your shoulder blades.
This next stretch comes from Harvard Medical School Health Publishing. Stand with your feet hip-width apart and put your left hand on your right shoulder. Cup your left elbow with your right hand. Roll your shoulders down and back as you genly pull your left elbow across your chest. Hold for 10 to 30 seconds and return to the starting position. Repeat on the other side.
Back stretches
Lower back rotational stretches have done wonders for me. Here’s one that works well: lie on your back with your knees bent and your feet flat on the floor. As your shoulders are kept firmly on the floor, slowly roll your bent knees to one side. Hold for a few sends. Slowly go back to the starting position and repeat on the other side.
Noah Johnson is a Chicago-based journalist.
Edited by NaTyshca Pickett