Exercises to Avoid Neck Pain When You Are at Work

Neck pain is often related to poor posture. Before discomfort becomes chronic neck pain, there are quite a few exercises that you can try at your own desk in order to alleviate the pain.

Whiplash injuries, poor alignment and poor posture can lead to you having a text neck which is a type of discomfort that you feel every time you look down at your smartphone. To avoid such discomfort, you can warm your neck muscles by wearing a heating pad or take a warm bath or shower to ease the tension. A local medical clinic with highly ranked Denver chiropractor reviews states that you can also try a few exercises such as: neck flex, chin tuck, thoracic spine stretch, tai chi, puppet-string seated posture and pectoralis stretch.

Begin your mornings by: rotating your shoulders back (three or four times a day), pinching your shoulder blades together, pulling your arms backward, resting your arms on your buttocks (and repeating it five times). During your lunch break, you can try the neck flex which consists of: sitting and standing, turning your head to the right (then to your left), maintaining position for five seconds and, then, bringing it back to the center. You can also sit up straight and face forward in order to relax and straighten your head, then tilt it to the left and repeat at least five times.

During your short breaks, you can perform the chin tuck which consists of: sitting up straight, pulling your chin back, bringing your chin in, looking straight and repeating the whole exercise at least ten times. You can also stretch with chin raise by tilting your chin up and holding for fifty seconds.

Towards the end of your work schedule, you can try the thoracic spine stretch that includes: standing up, lifting your elbows, resting your hands, stretching out your spine, looking ahead, holding for ten seconds and repeating it five times. In addition, in order to help your posture, you can: walk around the office, use a headset or a speakerphone, purchase an ergonomic keyboard that is adjustable to your needs and check yourself when you start slouching.

Tai chi can also improve function if combined with acupuncture which is a traditional Chinese treatment that can ease neck pain. However, its effect is temporary and highly contested among chiropractors.

If all else fails, you can try the puppet-string seated posture by sitting tall all the time. You can also add neck retraction (making a double chin) and scapular retraction (rolling your shoulders forward and backward a few times) to your routine, but there is no actual guarantee there will be any results.

When you are alone in the office, you can also use a lumbar support like a small pillow or a rolled up towel tucked around your sacrum and tilt your pelvis forward as often as you can. Then finish your day by performing the pectoralis stretch which consists of: resting your forearm on the wall and taking a step forward while feeling your pectoralis muscles stretch.

The post Exercises to Avoid Neck Pain When You Are at Work appeared first on Downtown's Healthcare.

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