Long hours of work in the office and sitting slumped in front of a computer screen for the better part of the day, can take its toll upon the muscles and nerves in the neck and shoulders and make them stiff with pain. Here are simple exercises which will help relieve the stiffness and pain and will help to relax the muscles.
Here Are The 4 Exercises To Reduce Neck And Shoulder Pain:
Roll Your Shoulders
Sitting for extended periods of time hunched over a keyboard, causes pain in the neck which radiates to the mid back and the upper arms. Sit straight on a chair. Lightly fold your fingers into a fist and keeping your elbows by your side, roll your shoulders ten times in the forward position. Then roll your shoulders ten times, in the backwards position. Do this exercise, every couple of hours.
Palms up Exercise
Stretch your arms wide, with palms facing upwards. Now begin rolling your hands and palms backwards and forwards. Roll back and forth ten to fifteen times. Do this exercise as often as possible.
Stretching the Neck
Sit comfortably. Place your chin on your chest and the palm of your right hand on the back of your head and slowly turn your neck towards the right then towards the left. Repeat this ten times. You will feel an instant relief in the pain.
Stretching the Forearms
Fold your fingers lightly into a fist. Keeping your elbows in the same position, rotate your forearms up and down ten to fifteen times. This exercise will stretch your back muscles and will release the tension in the neck.