Introduction
Nowadays, most jobs require sitting at a computer for a long time. Technology has improved people's lives, but sitting at a desk for a long time has caused new health problems, especially for the neck and upper back. Sitting for a long time, along with a bad sitting position and doing the same movements over and over, can cause pain and discomfort and make an individual less productive. But do not worry, there is a solution – exercises that can be done at a desk. These easy but helpful daily habits can greatly reduce discomfort, improve posture, and promote overall wellness.
What Are Desk-Based Exercises?
Desk-based exercises are a set of stretches and movements meant to help people who mostly sitting down at work. These exercises can be performed conveniently within the confines of a workspace, targeting muscle groups affected by prolonged sitting and poor posture. These exercises can help reduce discomfort and improve health.
What Is the Impact of Desk-Based Work on the Neck and Upper Back?
Desk jobs can significantly and often negatively impact the neck and upper back.
Some of the ill effects include the following.
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Sitting at a desk for too long can make a person’s posture bad. This means that their shoulders might be slouched, their head might be leaning forward, and their upper back might be rounded. When the neck and upper back are not aligned properly, it can cause a lot of strain on the muscles, ligaments, and joints. This strain leads to feelings of discomfort and pain.
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Doing the same tasks repeatedly, like typing, using a mouse, or holding a phone, can cause some muscles to be used too much while others need more. This can cause muscle imbalances.
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When a person spends a lot of time looking at computers, tablets, or smartphones and their neck is bent forward, they can develop a condition called tech neck. This position puts more pressure on the neck and muscles in the neck.
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Poor posture and neck and upper back muscle tension can trigger headaches or migraines.
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Sitting for a long time can put more pressure on the back and joints. Over time, this pressure can cause damage to the spine, which may lead to problems like herniated discs or degenerative changes.
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Reduced muscle blood supply and nerve compression may also occur due to prolonged sitting.
What Are Some Desk-Based Stretching Exercises for the Neck and Upper Back?
Neck and Shoulder Stretches
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Neck Tilts - Slowly tilt the head to the side, bringing the left ear closer to the left shoulder. Wait for 15-20 seconds, then change to the other side. This exercise focuses explicitly on the muscles on the side of the neck.
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Neck Extension - Slowly lower the chin towards the chest, feeling a stretch along the back of the neck. Hold for 15-20 seconds. Then, gently lift the chin towards the ceiling, arching the neck slightly. Hold for another 15-20 seconds.
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Shoulder Rolls - Move the shoulders forward in circles for about 10-15 seconds, then move them back in circles for another 10-15 seconds. This can help relax and release the tightness in the upper back and shoulders.
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Neck Rotation - Turn the head towards the left side, trying to align the chin with the shoulder. Wait 15-20 seconds, then do the same on the right side.
Upper Back Stretches
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Seated Upper Back Stretch - Interlace the fingers in front and push the palms away, rounding the upper back as you do so. Hold for 15-20 seconds while feeling a stretch between the shoulder blades.
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Seated Cat-Cow Stretch - Put the hands on the knees while sitting down. Breathing in, lean back, raise the chest, and look upwards like a cow. When breathing out, curl the back, tuck the chin in, and pull the belly button towards the spine like a cat.
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Eagle Arms Stretch - Cross the right arm over the left arm at the elbow, then bring the palms together if possible. Lift the elbows slightly to feel a stretch across the upper back and shoulders.
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Chin Tucks - Sit tall with shoulders relaxed. Slowly move the chin towards the chest, creating a double chin. Hold for a few seconds and release.
What Are Some Desk-Based Strengthening Exercises for the Neck and Upper Back?
Shoulder Blade Squeezes
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Maintain an upright posture and gently contract the shoulder blades inward, mimicking gripping a pencil.
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Hold this contraction for 5-10 seconds before relaxing.
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Perform 10-15 repetitions of this motion.
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This activity focuses on engaging the muscles located between the shoulder blades.
Wall Angels
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Position against a wall, ensuring the back, head, and buttocks make contact with it.
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Elevate the arms, folding them at the elbows to create a W configuration.
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Gradually glide the arms upwards along the wall, maintaining contact with the elbows and wrists.
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Subsequently, lower the arms to their initial position.
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Repeat this 10-15 times.
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This activity enhances the strength of the upper back muscles and encourages improved posture.
Seated Rows
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Sit on the edge of the chair.
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Extend the arms forward at shoulder level.
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Imagine pulling the elbows back and squeezing the shoulder blades together.
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Hold for a few seconds, then release. Repeat for 10-15 repetitions.
Resistance Band Pull-Aparts
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Hold a resistance band in front with the arms extended.
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Keeping the arms straight, pull the band apart by moving the hands away from each other and then go back to the start.
Neck Isometrics
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Place the hand against the forehead and gently press the head forward while resisting with the hand.
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Hold for a few seconds, then press the head backward against the hand.
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Repeat for 5-10 seconds on each side.
Upper Trap Stretch and Strengthen
Place the right hand on the side of the head and gently tilt the head to the left, feeling a stretch on the right side of the neck. While holding this stretch, gently push the head against the hand to engage the muscles on the right side of the neck.
Conclusion
Incorporating these back stretches for office workers offers many benefits. Regular practice can lead to greater comfort and well-being during sedentary work. But exercising caution is vital. Maintain proper form, start with manageable intensity, and heed any discomfort. Consistency is key, but avoid overexertion. Talk to a doctor if there are any health problems.
