Office Exercises: 5 Office Desk Exercises To Ease Neck Pain

Did you know that chronic neck pain can actually take the form of a condition known as spondylitis? If left untreated, it can also lead to permanent disability.

5 Work Desk Exercises To Reduce Neck Pain

Try these exercises right in your office space, from the privacy of your desk, to keep your neck free of pain.

1. Stretch Time With Tennis Ball

  • Sit next to the wall with a tennis ball between your neck and shoulder, and keep it supported on the wall. Hold the position for 15 to 20 seconds.
  • Next, start moving yourself in such a way that the ball rolls between your shoulders and your upper back.
  • The best part about this exercise is that you can always keep the ball in your office drawer and do the same while standing or sitting.

2. Wall Squat

  • Stand next to the wall with your back placed against it. Keep your feet at shoulder width spacing and stretch your hands at the sides.
  • Slowly lower your body in such a way that your back is straight. Do it in a squat motion.
  • Hold the position and then move up back to the original position. Make sure that your body is continuously touching the wall.

3. Upwards Neck Stretch

  • Sit on your chair with your back erect.
  • Bring your hands to your back and clasp them tight. At the same time, raise your chin upwards till you feel a pull in your neck.
  • Hold the position and gently return to the starting position, easing your hands. Repeat.

4. Loosen The Stiff Neck

  • Sit on your chair and keep your back straight.
  • Gently loosen your neck and let it hang towards the front. Now start rolling it in a sideways motion so that you can feel your neck relax.
  • Place your hands on the sides and keep them loose as well.

5. Sideways Neck Stretch

  • Sit on your chair and hold the side of your chair with your right hand.
  • Start tilting your head towards the left side and pull the right side of your body towards the left. Do not leave the chair.
  • You will soon feel a stretch in your neck. Hold the position and gently get back to the start. Repeat with the other side.

There are various simple exercises that you can do at your work desk to reduce and prevent neck pain. Make sure you take regular breaks in between work, and adjust the height of your screen so that it does not strain your neck.

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