Most of us sit at a desk for the majority of our day. Whether it’s for school or work, sitting in a chair all day can put strain on your body, from your back to your neck. Thankfully, there are some quick desk stretches to prevent neck strains that can help you stay healthy and pain-free. If you find yourself in need of a quick stretch, then try these out during your free time.
6. Lengthening Your Neck
Lengthening your neck, or levator scapulae, which connects your upper shoulder blades to your neck, is one of the best quick desk stretches on the list. Start by sitting tall in the chair and place your left hand on the back of your head. Turn your nose towards your left armpit, and gently guide your head forwards and slightly down. You’ll feel the stretch in the right side of your neck and shoulder blades. Hold for 15 seconds while taking deep breaths to help lengthen your neck. Do this with the opposite side and repeat two times.
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5. Stretch Your Arms and Neck
The upper trapezius runs from your neck to your shoulders and often bears the brunt of bad posture, so let’s work those out when you have free time at your desk. Start by placing your left hand on the right side of your head, right about your ear. Gently tilt your ear towards your left shoulder without lifting your shoulders. Look down at your left armpit and inhale deeply, then exhale. Hold for 20 seconds. Do this for your opposite side, and repeat two more times.
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4. Squeeze Your Shoulders
Just because this works on your shoulders doesn’t mean it’s not one of the best quick desk stretches for neck pain. Shoulder Squeezes are essential for your health when sitting at a desk for so long. Just start by pulling your shoulders back as though squeezing a pencil between your shoulder blades. Hold this for 10 seconds to improve your posture and loosen your neck and shoulders.
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3. Turn Your Head
Also known as the Owl Look, this is a great, quick desk stretch that will have you feeling more relaxed and flexible by the end of it. To do this stretch, keep your shoulders still and slowly turn your head to look over one shoulder. Hold this position for 10 seconds, then return to the center before turning to the other shoulder and holding. Do this five times on each side.
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2. Tuck Your Chin
This might make you feel goofy while you’re at your office at work, but it’s necessary to avoid those neck pains that you so often are left with after 10 hours of sitting. Simply start by sitting straight in your chair, and pulling your chin straight back, creating a ‘double chin’. Hold this for 5-10 seconds, then release. Do this around ten times for a proper stretch.
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1. Roll Your Neck
The best quick desk stretches that will help you work out your neck while you’re at work all day. All you have to do is relax and lean your head forward, as if your chin were going to touch your chest. Slowly roll your head to one side and hold for 10 seconds, like trying to touch your ear to your shoulder. Repeat this on the other side. Relax again and lift your chin to the starting position. Then do this two more times in each direction for a proper stretch.