The neck and shoulders are the most affected parts of the body from spending long hours in the office. These hold a lot of tension and stress from mouse-clicking, typing, and scrunching. To release tension, relax, and get a little blood circulation back in your neck and shoulders, these shoulder shrugs and shoulder rolls are your best bet. Don’t do this, however, if you have a neck or shoulder injury.
How to do shoulder shrugs:
1. You may choose to either sit or stand, but ensure your hands are on your sides and your head is facing forward.
2. Gently lift the shoulders up, squeezing them as hard as you can. Try to bring them towards your ears. You should feel slight tension in both your neck and shoulders.
3. Hold this for 1 to 2 seconds before releasing your shoulders back down to relax.
4. Repeat this 8 to 10 times.
How to do shoulder rolls:
1. Using the same position above, take a deep breath.
2. While releasing your breath, roll your shoulders backward and continue circular movements during the entire exhalation.
3. Take another deep breath and repeat rolling movement while exhaling, this time roll your shoulders forward.
4. Repeat each set 3 to 5 times.
The head glide is a simple stretch that targets not just your neck, but also your chest and shoulder muscles.
How to do the head glide:
1. As the name suggests, glide your head backward while making sure you are not lifting your chin.
2. You’ll know that you are doing this stretch correctly if doing so gives you the double chin.
3. Hold the stretch for a few seconds before reverting to original position.
4. Repeat 5 to 10 times until you feel your neck is relieved of tension.
Office Desk Workout, Part 1
Office Desk Workout, Part 4
Office Desk Workout, Part 5
Office Desk Workout, Part 6
Office Desk Workout, Part 7