Exercises To Do At Your Desk For Neck Pain

This is an easy stretch to do at your desk to help relieve tightness in your neck and upper shoulder. Hold this stretch for 20 seconds, 5 times in a sitting. Feel free to repeat this a few times throughout the day!

This stretch is for tightness felt in the back of your neck and shoulder. Repeat this 5 times in a sitting with 20 second holds.

This exercise is easy and not detectable by co-workers! It will help strengthen neck muscles that will help correct your posture that may be the source of your pain. Do this exercise about 2 times a day with 20-25 repetitions.

This exercise is focused on retracting or pinching your shoulder blades together as if you were to hold a pen between them. This will strengthen important muscles in your back that will aid in maintaining a better posture! Repeat this up to 2 times a day with 20-25 repetitions.

In the pictures above, we have listed four exercises that are quick and easy to do at your desk at work or school! These exercises will help decrease your neck pain by stretching tight muscles and strengthening those that are important for better posture! This gallery is a good start for your journey to a pain free lifestyle, but if you would like hands on treatment or other recommendations from our therapist, call and make an appointment with us now!

1) Upper Trapezius Stretch: This targets tight muscles in your neck and upper shoulder regions. Repeat a few times a day; 5 times in one sitting with a 20 second hold.

2) Levator Scapulae Stretch: This targets tight muscles in the back of your neck and shoulders. Repeat a few times a day; 5 times in one sitting with a 20 second hold.

3) Chin Tucks: This exercise is for important postural muscles in your neck. Strengthening these will help you maintain a better posture and decrease your pain. Repeat 2 times a day, 20-25 repetitions.

4) Shoulder Retraction: This exercise strengthens the muscles of your back to help maintain a better posture. Repeat 2 times a day, 20-25 repetitions.