Stretching at the Workstation – Neck and Shoulder Stretches
Working at a computer often involves very few changes in body position. This lack of movement can lead to muscle pain and strain. Below are five simple neck and shoulder stretches from the Canadian Centre for Occupational Health and Safety to promote wellness and help reduce discomfort:
  1. Shoulder Shrug: The purpose of the shoulder shrug is to relieve early symptoms of tightness or tension in the shoulder and neck area. Raise the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds. Then relax your shoulders downward into their normal position. Do this 2 or 3 times.
  2. Head Glide: The head glide helps to stretch your chest, neck and shoulder muscles. Sit or stand upright. Without lifting your chin, glide your head straight back. You will know that you are doing this exercise right if it gives you the feeling of a double chin. Hold for 20 counts and repeat 5 to 10 times.
  3. Neck Relaxer: This exercise helps to relax the neck. Drop your head slowly to the left, trying to touch your left ear to your left shoulder. Repeat on the right side. Slowly drop your chin to your chest, turn your head all the way to the left, then turn all the way to the right.
  4. Shoulder Roll: This exercise will help relax the shoulder muscles. Slowly roll your shoulders backward five times in a circular motion. Next, roll your shoulders forward.
  5. Chest stretch: Place your hands behind your head, and squeeze your shoulder blades together.