Anyone sitting at a desk or in front of a computer day after day is apt to experience some neck and shoulder strain. Poor posture causes the muscles of the neck and face to tighten, leading to headaches, stiffness and slight hunching of the shoulders. Stress can have an impact on the neck as well, according to Neck Solutions. The neck muscles, including the rhomboid, the sternocleidomastoid and the trapezius muscles, can be exercised in an ergonomic manner several times a day to help relieve strain and discomfort.
Neck Rotations
Sitting in front of the computer screen for hours on end is liable to give anyone a headache, let alone neck stiffness and strain. Take steps to head off such pain by performing a variety of ergonomic moves to relieve the strain, according to Safe Computing Tips. To start, inhale and then turn to look over your right shoulder. Exhale and return to the starting position. Repeat this sequence on the other side. Do this several times.
Next, inhale and tilt your head upward, relaxing the shoulders. Exhale and lower your head. You can repeat this exercise several times. Last, gently tilt the head toward the right shoulder, keeping the chin pointed downward. Bend the head forward, trying to touch your chin to your chest and then complete the rotation by bringing the chin toward the left shoulder. Then return to the starting position.
Neck Stretch
This neck stretch exercise will also relieve stress. Sit in your chair, feet flat on the floor, hands on the thighs and back straight, according to Stretch Now. Turn to look to the right, stopping the chin before it reaches the right shoulder. Then look in the other direction.
Return to the starting position and tilt the head downward to the right, as if you’re trying to touch your ear to your right shoulder. Hold the stretch for a few seconds and then repeat to the other side. Next, arch your back forward, lifting your face toward the ceiling, then collapse the back, hunching forward and dropping the chin toward the chest. You can repeat this sequence several times throughout the day.
Shoulder Shrugs
Shoulder shrugs help relieve tension and engorge the muscles of the shoulders and neck with blood, offering a warm and tingling sensation. Sit straight, abs tucked inward, then shrug your elbows upward, keeping the head still, according to the Hampshire Fire and Rescue Service. Hold the contraction for several moments and then release. You may also rotate the shoulders in a circular motion several times, keeping your head and neck relaxed throughout rotations, for effective stress relief.
About this Author
Denise Wang is an experienced freelance writer and editor. She has written professionally for seven years, and is a published fiction author. She regularly provides content for health-related and elder-care websites. She is currently completing coursework for a degree in health information management from Penn Foster College.
