Do your shoulders and neck get really stiff sitting at your computer?
Important Question ~ do you remember to stretch?
Here are some simple exercise suggestions, and note: you may feel some clonking and creaking, this is normal when your muscles are tight – if you do these slowly, and in as relaxed way as possible, these sound effects should ease.
- roll your shoulders SLOWLY in circles, both forwards (stretching between your shoulder blades) and backwards (stretching across your chest) – even a couple of times each way will make a difference. It’s better to finish with going backwards.
- slowly turn your head and neck to look over your right shoulder, hold the pleasant stretch for a few seconds, then slowly back to the middle/neutral, and let it all settle for a moment; and then slowly turn your head and neck to look over your left shoulder for a few seconds. Do this a couple of times.
- very slowly drop your head forward to feel a comfortable stretch (but no pain, if it’s hurting you’ve gone too far, and/or too fast), and then back to neutral. Just once is enough!
To counteract what I call ‘Laptop Tortoising’ this one is a useful exercise:
- SLOWLY and GENTLY, draw your chin slightly backwards, as if giving yourself a double chin – while also feel your neck lengthening and your head rising up a little, and hold for a few seconds only. Again, just once is enough.
This whole sequence should take less than a minute. Rinse and repeat every hour or two while you are at your computer, whether sitting or standing, and you should notice a difference. If in any doubt as to whether these movements are right for you, see an osteopath local to where you live or work, (find one here).
If you live or work near Baldock in Hertfordshire, or Bromley in SE London, think about coming to see me for a detailed assessment of your aches and pains – call or text me on 07535 350 343.