Stretches To Improve Back Pain At Your Desk

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New Delhi: Hunching over a desk and sitting in front of your laptop or desktop for hours at a stretch leads to strain on the back and neck which can cause severe backache. Try these easy stretches for upper back and neck pain that can be done just about anywhere you find yourself seated — in the office, on an airplane, or even at the kitchen table.

Neck rolls

  1. Begin by sitting upright, relaxing your shoulders, and placing your hands on your lap. Carefully lean your right ear over your right shoulder.
  2. Slowly move your chin down and let it drop toward your chest while keeping your back straight.
  3. Bring your head up until your left ear is over your left shoulder. Gently roll your head back and around to your right shoulder once more.
  4. Even out the rhythm, keep your breathing calm and smooth, and repeat 5 to 10 times in each direction.

Shoulder shrugs

  1. Think of these as something akin to pushups for your shoulders.
  2. With your feet flat on the ground, straighten your back and allow your arms to hang down at your sides.
  3. Inhale and hold your breath while bringing your shoulders straight up as high as possible, then squeeze them tight for about 2 seconds.
  4. Breathe out and just let your arms drop back down. Do about 8 to 10 shrugs per set.
  5. For a bit more of a challenge, consider adding some lightweight dumbbells to the mix.

Shoulder rolls

  1. This one starts out as a shoulder shrug. But after pulling your shoulders up to your ears, move them back and down in a circle.
  2. Repeat the same movement in the forward direction as well. Doing 5 rolls both toward the back and front should do the trick.

Butterfly wings

  1. This stretch makes a nice compliment to neck rolls and helps to strengthen the rhomboid and pectoral muscles.
  2. Sit up straight and touch your fingertips to your shoulders with your elbows pointed out to the side.
  3. Keeping your fingers in place, exhale and slowly pull your elbows together in front of you until they touch.
  4. Breathe in and allow your arms to move to their original position.

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