3 AT-YOUR-OFFICE EXERCISES TO RELIEVE NECK AND SHOULDER PAIN
These daily moves target specific upper-back muscles to ease tension and tightness.
Office Exercise 2: Wall Squats
Stand with your back against the wall, your feet shoulder-width apart and your arms up in goal post position. Lower your body into a squat, making sure your knees are aligned with your heels and that your back is pressed flat against the wall. Hold, then glide your arms up to straighten and return back to goal post, all while keeping each body part glued to the wall. “This requires no equipment,” says McGuire, “but will strengthen your muscles in your back and shoulders to help keep your head and body tall.”
Office Exercise 3: Desk Planks
Place your hands on the edge of your desk and walk your feet back so you are in an incline plank position. Shift your body weight forward, engaging your abs. Lift right arm forward, then up, to loosen tightness in your shoulders. McGuire says this move works your stabilizing muscles in your core. Feeling really bold? “If you are advanced (and no one is looking) do this in full plank on the floor,” McGuire says.
1. Walker-Bone K, Cooper C. Hard work never hurt anyone: or did it? A review of occupational associations with soft tissue musculoskeletal disorders of the neck and upper limb. Ann Rheum Dis. 2005;64:1391-1396. http://www.ncbi.nlm.nih.gov/pubmed/16162900
2. Ariens GAM, Bongers PM, Douwes M, et al. Are neck flexion, neck rotation, and sitting at work risk factors for neck pain? Results of a prospective cohort study. Occup Environ Med. 2001;58:200-207. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1740110/
3. The International Classification of Headache Disorders, 3rd Edition (beta version). Cephalalgia. 2013;33(9):629-808. http://www.ihs-classification.org/_downloads/mixed/International-Headache-Classification-III-ICHD-III-2013-Beta.pdf