Has working from home gotten you all stiff, sore, and the whole body aching? You are not alone. With the ongoing COVID-19 situation, many have been working under less than ideal ergonomic conditions. While a proper ergonomic work area can help us work more comfortably, staying in one posture for extended periods of time can cause tired muscles, feeling of tightness, as well as aches and pains. With that in mind, SPD’s physiotherapist Alyssa Tang highlights some issues you should look out for, and brings you stretching tips for your neck and shoulders that can help address these problems. Consult your doctor before embarking on these exercises if you have problems with your joints or muscles.

Neck

Staring at the computer screen for a long time with your head tilted, rotated and looking up or down, can lead to major discomfort and even injury.  Stretching your neck muscles can help relieve some of these strains.

Neck stretch (Side):

Once seated, place one of your hands behind your back. You can hold the side of the chair or sit on your hand if you are unable to place your hand behind your back. Place your other hand on top of your head. Gently bring your ear toward your shoulder, adding a gentle pressure while feeling the stretch at the side of the neck. Hold for 20 seconds and repeat three times. Repeat these steps for the other side.

Photo credit: BackIntelligence.com

Neck stretch (Diagonally towards the back):

Many office workers complain of aches and “tightness” in this muscle (levator scapula), which runs from the neck bones to the shoulder blade. Stretch this muscle. By placing one of your hands behind your back. Hold the side of the chair or sit on your hand if you are unable to place your hand behind your back. Place your other hand on the top of your head. Turn your head towards your armpit and look down, adding a gentle pressure to feel a stretch of the neck. Hold for 20 seconds and repeat three times. Repeat on the other side.

Photo credit: BackIntelligence.com

Chin tuck:

This is a great stretch for the small muscles that join the head and neck. Often, when we are working on the computer, we stick our heads out like a “turtle” without even realising it! This will cause our muscles to tense up and result in headaches.

Place your fingers on your chin. Gently push your chin inwards such that the back of your neck flattens (think of it as trying to create as many “double-chins” as you can). You should feel a gentle stretch at the lower part of your head. To increase the stretch further, slowly look down while maintaining the chin tuck position. Hold for 20 seconds and repeat three times.

Photo credit: BackIntelligence.com

Neck stretch (Diagonally towards the front):

The sternocleidomastoid (SCM) muscle runs from the collar bone to the skull area just below the ear. Stretching this muscle is also one of the most difficult stretches to follow because it combines a few of the previous stretches and requires more body awareness.

Let’s begin by placing one hand behind your back. Perform a chin tuck and try to maintain the chin tuck throughout the next steps. Place your other hand on top of your head. Bring your ear towards your shoulder till you feel a slight stretch. Now turn and look towards the ceiling while maintaining a slight chin tuck. Hold for 20 seconds and repeat three times.

Photo credit: BackIntelligence.com

Shoulder

Tightness in our shoulder muscles can occur when we use a keyboard for an extended time. To counter this, let’s begin by bending your head forward. Some of you may feel a firm stretch at this point and may not want to take the stretch further. For those who want to take the stretch deeper, turn your head towards the ceiling. If done properly, a slight turn of the head is sufficient to feel a deep stretch of the muscle. Hold for 20 seconds and repeat three times.

Photo credit: learnmuscles.com

Looking for more stretching exercises? Try these ones for your upper body!