Working an office job may seem like one of the safest occupations when compared to manual labor jobs, but the truth is, sitting and standing for long periods of time can take a real toll on the body — especially the neck and shoulders. Sitting for extended periods of time affects your posture, while typing on a computer can cause strain, stress, and tension to build in the neck and shoulders. But there are steps you can take to reduce tension and ease those workplace aches.
Here at Arne Wellness Center, we offer chiropractic care and other natural therapies to reduce pain and stiffness in the neck, shoulders, and back. But there are ways you can find relief while at work by stretching regularly throughout the day. Here are four neck and shoulder stretches you can try to reduce muscle tension, ease stress, and relieve pain at the office.
Office Stretches to Relieve Neck and Shoulder Pain
Chin Tuck: Neck and Shoulders
This one can be done periodically throughout the day to ease tension in the neck and shoulders. Look forward dropping your shoulders down as you take a few deep breaths. Next, gently lower your chin to your chest. As you do, you should feel a nice stretch from the base of your skull down your neck and into your trapezius muscles in your shoulders. Hold this for about 20-30 seconds.
Moving from this centered position, slowly roll your head to either side so your ear almost touches your shoulder. You’ll feel a nice stretch down the side of your neck into your collarbone region and down into the top of shoulder. Hold this for about 20-30 seconds and then gently roll your hold back to center. Repeat on the opposite side and perform this stretch anytime time you feel tension building throughout the day.
Head Turn: Neck
For an even gentler neck stretch, you can simply turn your head from one side to the other. Look forward, take a few deep breaths, and gently turn your head to one side, all the while keeping your shoulders straight. Hold this stretch for 20-30 seconds as you feel the tension in your neck and shoulders release. Relax, return your head to face forward, and repeat on the opposite side. Repeat this stretch as often as needed throughout the day.
Chest Stretch: Chest, Neck, and Shoulders
We often forget about the tension in our chest, which can cause discomfort in the neck and shoulders, too. To stretch the muscles in the chest, look forward, take a few deep breaths, and reach your arms up towards the sky. Bring your arms down slowly and place them behind your head with your elbows pointing outward. Gently squeeze your shoulder blades together and as you do, bring your elbows back as far as you can. Hold this stretch for 20-30 seconds, relax, and return to the position in which you started. Repeat 1-2 times.
Schedule Chiropractic Care
Maintaining routine chiropractic care is a great way to relieve stress, tension, and pain in the neck and shoulders. If you would like to experience the benefits of a healthy spine, reach out to Arne Wellness Center to schedule an appointment with your trusted Littleton chiropractor. In addition to our chiropractic care, we offer massage therapy, acupuncture, spinal decompression, and natural medicine to help you achieve optimal health and wellness. Call our wellness center today to start your path to a healthier, happier you.