Knots and kinks in the neck are practically unavoidable if you’re plugging away at your computer all day with your head jutting forward, shoulders rounded and rear end glued to your office chair.
This desk jockey posture easily upsets your neck, shoulder, and upper back muscles making them seize up and develop that notorious stiff neck, a.k.a “crick in the neck”.
No worries, I have five simple moves that will solve your stiff neck problems and restore your limited range of motion.
1) Ear to Shoulder Stretch
Start out in a seated position, making sure not to slouch.
Click here for 8 Tips on Perfect Desk Posture.
With your right hand, grab underneath the seat of your chair and slightly pull up. Then with your left hand drape it over your right ear.
Now gently bring your right ear towards your left shoulder. Hold the stretch for about 2 seconds and repeat 10-20 times. Repeat on the opposite side.
Tip: Look straight ahead and try and keep your chin slightly tucked.
2) Levator scapula stretch
Just as you started with the Ear to Shoulder stretch, you grab underneath the seat of you once again with your right hand and slightly pull up.
Now you turn your head towards your opposite knee (in this case, the left knee), and tilt your chin down towards your chest and point your nose towards your armpit.
With your left-hand grasp right behind the base of the skull or hairline and gently pull it towards your left shoulder.
Whatever you do, don’t sniff your armpit. (Good, you’re paying attention)
Hold the stretch for about 2 seconds and repeat 10-20 times.
Repeat on the opposite side.
3) Chair Shrug
Part 1
Place your hands on the edge of a chair.
Now try and keep your torso upright.
Part 2
Without bending your elbows, lift your body upwards by pushing down into the chair.
If this feels too challenging you can bend your knees.
Do 5 sets of 10 repetitions
4) Plank shoulder up
Get into a plank position on the floor with feet hip-width apart and elbows directly under your shoulders.
Brace your core by contracting your abs and attempt to bring your belly button toward your spine.
Keep your back straight and legs and glutes engaged.
Now from the plank position, move your shoulder blades up and down.
Do 5 sets of 10 repetitions
5) Wall Angels
Stand with your back against a flat wall with your feet about four inches from the base.
Maintain a slight bend in your knees. Your glutes, spine, and head should all be against the wall.
Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W” (image at left).
Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears.
Repeat this 10 times, starting at “W,” holding for 3 seconds, and then raising your arms into a “Y.” Do 2 sets.
Excellent job! Now that stiff neck should be just a distant memory.
If not, then book a massage.
