Unlocking a Pain-Free Neck at work: Essential exercises and tips you Need to Try
It is no secret that there are long working hours in Hong Kong, this means that a lot of time is spent sedentary and most of us will end up with stiff and sore necks. It is no fun at all having to turn your whole body to look behind you so it is often handy to have a few tips and tricks up your sleeve to help prevent that end of day ache.
Here are three desk-based exercises that can help relieve upper back and neck pain:
Shoulder Squeezes and Shrugs: Sit up straight, pull your shoulders back together and then raise your shoulders up towards your ears. Relax your shoulders down. Repeat for 10-15 repetitions.
Neck Stretches: Tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds.
Seated Twist: Sit up straight and place your right hand on the outside of your left knee. Gently twist your torso to the left, using your left hand to support yourself on the back of your chair. Hold for 15-30 seconds.
Some additional tips and tricks for relieving upper back and neck pain:
Move!!! Take frequent breaks to stand up and stretch
See a qualified physiotherapist for an individualised plan!
If you are experiencing any pain or neck discomfort, one of our qualified physiotherapists at Joint Dynamics can provide individual assessment and appropriate recommendations to help alleviate your upper back and neck pain. Head down to our Quarry Bay or Central Clinic today to find out how we can help you!