Neck exercises for the workplace

The modern sedentary lifestyle associated with prolonged work at a computer or documents can cause discomfort in the neck and back area. Constant tension and improper head positioning can cause pain, discomfort and even headaches. However, by following the simple rules of office neck exercises, you can relieve tension and improve your well-being.

Neck Stretching

The first exercise is designed to stretch your neck muscles. First, sit up straight, place your feet on the floor and place your hands in front of you. Keep your neck straight and try to stretch your head upward. This slight downward and backward tilt of the head helps to relax the muscles and reduce accumulated tension.

Neck twists

The next exercise is aimed at improving neck mobility. Lower your shoulders and relax your arms. Keep your neck straight and look forward. Smoothly turn your head to the left, then return to the starting position and repeat the movement in the other direction. This helps to stretch the muscles and improve blood circulation in the neck area.

Tilts to the sides

The third exercise targets the side muscles of the neck. Reach your left ear toward your left shoulder without tilting your neck or head forward or backward. Pause and return to the starting position, then repeat the movement in the other direction. This helps to strengthen the side muscles of the neck and prevent pain.

Forward and backward bends

The fourth exercise involves tilting your head forward and backward. Reach your chin toward your chest while keeping your back and neck straight. Then return to the starting position and repeat the movement with your neck bent. This exercise promotes relaxation of the neck muscles and helps reduce pressure on the cervical vertebrae.

Back bends

The fifth exercise is backward head tilts. Sit up straight, lower your shoulders and relax your arms. Tilt your head back and pull your chin toward the ceiling. This exercise helps stretch the front of the neck and improve mobility.

Circular Rotations

The last exercise involves circular rotations of the head. Rotate your head smoothly to each side, avoiding sudden movements. If you have neck or back pain, you can try drawing figure eights, this is a gentler exercise that helps to relax the muscles.

These simple exercises can be done right at your workplace to prevent neck and back strain and discomfort. Remember to do them regularly to keep your muscles toned and improve your overall health.