How to Bulletproof Your Neck and Shoulders from Desk Job Aches and Pains

Desk Job Aches and Pains? Let Peach Physiotherapy Help!

Let’s be honest, we sit down at your desk, on your laptop, or on your cell phone for far too long every day. We’ve had an ergonomic assessment of our desk at work and it helped but at the end of the day, our necks and mid-back are sore and achy.

Sitting really isn’t the problem. Sitting for too long in the same posture is. Think about it, if you kept your elbow bent for 8 hours a day it would sure be sore trying to straighten it afterwards. The same applies to our neck and shoulders.

Here are a few exercises to incorporate into your daily routine to counteract all that desk, laptop, and phone time we’re all guilty of.

Brugger Exercise

• Stand with your relaxed at your sides.
• Tuck your chin straight back as if your giving yourself a double chin (keep your chin level and not tipped down or up).
• Rotate your arms so your thumbs are pointing backwards to open your chest.
• Squeeze your shoulder blades down and back.
• Hold for 3 seconds then slowly relax.

Upper Trapezius and Levator Scapula Stretch

• Stand and put your arms gently behind your back.
• To stretch the right side, grasp the right arm with the left hand to keep the shoulder low.
• Bend your neck straight to the left, bringing your left ear towards your shoulder until you feel a stretch on the top of the shoulder. Hold 20-30 seconds.
• Keeping your left ear close to your shoulder, twist your left to the left and downwards as if looking at your pant pocket until you feel a stretch closer to your mid-line. Hold 20-30 seconds.
• Repeat the exact opposite to stretch the other side.

Thoracic Good Mornings

• Lie on your side with your knees bent up to 90*, pelvis stacked up a level, and your hands together extended away from your chest.
• Keeping your knees together and bottom arm on the floor, reach your top arm overhead along the floor in a circular motion until it reaches the back.
• Return slowly to the starting position following the same pattern on the way back.
• Repeat 5-6 per side.

Standing Cat Stretch

• Standing at your desk or kitchen countertop, place your arms straight on the table.
• Lean forward and tuck your chin in to flatten your mid-back. Hold 3 seconds.
• Arch your upper back, as though to raise it towards the ceiling. Hold 3 seconds.
• Gently lower your back down to the starting position and repeat approximately 10 times.

If you spend extended time at your desk during the day, set a 50-minute timer and take a 3-minute break to do a quick set of these exercises. Running through a couple extra sets at the end of the day can also help lots! Trust me, your neck and shoulders will thank you!

Do you have aches and pains that might be from your posture? Give us a call at 519-358-7342 to book your 60-minute assessment and find out how we can help!