Physiotherapy Treatment Desk Exercises for Neck and Shoulder Pain: Alleviate Discomfort and Improve Well-being

Desk Exercises for Neck and Shoulder Pain: Alleviate Discomfort and Improve Well-being


Working at a desk for long hours can take a toll on our neck and shoulder muscles, leading to discomfort and pain. Fortunately, there are simple yet effective exercises that can help alleviate these issues.

Incorporating these desk exercises for neck and shoulder pain relief, including gentle stretches and mobility exercises into your daily routine can make a significant difference in how you feel throughout the day.

Shoulder rolls

Start by sitting up straight in your chair. Roll your shoulders forward in a circular motion, making smooth and controlled rotations. After several rotations, switch directions and roll your shoulders backward. This exercise helps release tension in your shoulder muscles and improves mobility.

Neck tilts

While sitting with good posture, slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold for 10-15 seconds and then repeat on the left side. This exercise stretches the muscles on the sides of your neck and provides relief from stiffness.

Chin tucks

Maintaining an upright posture, gently retract your chin inwards, as if you’re trying to create a double chin. Hold this position for a few seconds and then relax. Chin tucks help strengthen the muscles at the front of your neck and improve alignment, reducing strain on your neck and shoulders.

Shoulder blade squeezes

Sit up straight and gently squeeze your shoulder blades together, as if you’re trying to hold a pencil between them. Hold for 15-20 seconds and then release. Repeat this exercise several times to strengthen the muscles between your shoulder blades and improve posture.

Remember to listen to your body and take regular breaks to stretch and move. Additionally, practicing good ergonomics and maintaining proper posture will further contribute to alleviating discomfort. Prioritise your neck and shoulder health to enhance your productivity and overall quality of life in the workplace by continuously practicing these exercises for neck and shoulder pain.

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