Do you find yourself coming home or waking up in the morning with a stiff neck? This in turn affects your entire day without being able to move your head easily. And this really affects your productivity, as your brain is really distracted by the constant pain and discomfort.
There are various reasons behind getting a stiff neck. It could be the way you are sitting, the lack of movement at work or even the constant air conditioner blowing cold air at the back of your neck. So, let’s look through some tips, through which you can reduce your neck and shoulder pain.
1. Avoid Hunching
It is very common for women to hunch over a computer, which strains both your neck and shoulder, causing neck & shoulder pain in the long run. You should keep your back straight, and align your head and neck right above your shoulders to avoid straining forward! This keeps your spine straight and refrains the muscles around your neck from being cramped and overworked.
2. Shrug Your Shoulders
- Inhale deeply while raising your shoulder towards your ear.
- Exhale while dropping your shoulder back to the original position.
- Look side to side.
- Nod “yes” and “no”.
- Repeat 3 times.
This helps stretch out stiff necks and brings neck pain relief, while moving your shoulder allows the muscles around your shoulder blades to move and relaxes them.
3. Gaze at the Ceiling
- Sit up tall on your chair, keeping your back straight.
- Raise both your hands over your head and interlock your fingers.
- Stretch your arms towards the ceiling.
- Slowly lift your chin and gaze up at the ceiling (pull your head back, as far as you can).
- Repeat this 3 times.
This helps to stretch your neck, shoulder and upper back! It is important to stretch and strengthen your upper back to reduce shoulder and neck pains.
4. Take Breaks
It is important to take a break from sitting on your desk all day. You need go out and take walks, stretch on the spot by standing up or do any sort of movement to boost blood circulation in your body and reduce the pressure on your spinal disk.
The muscles around your spine usually cramp up due to the position you’re sitting, with minimal movement. Therefore, it is important to keep these muscles healthy and strong by stretching and mobilising them.
5. Keep The Area Warm
The constant cold air blown from the central air conditioner in your room really affects your muscles. Your neck region is usually exposed to this cold air, and causes it to be stiff. Therefore, you should try and keep it warm through various ways- as keeping it warm increases blood circulation to the area and stretches the muscles to make it more flexible.
- Wear a collared shirt that rests exactly around your neck.
- Wear a jacket or sweater with a hoodie to cover your neck.
- Wrap a muffler or shawl around your neck and shoulder to keep it extra warm.
- Use natural heat therapy patches to keep your neck and shoulder constantly warm!
These are some tips and ways you can get rid of the stiff neck at work! These stretches and tips are fuss-free and do not distract you at work- it can be done at your desk! Do give them a try and let us know which worked for you 🙂
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