Recently I have had a lot of clients coming in complaining of tension headaches, achy shoulders, pain around the neck and shoulder blades going down the back.
Monitor height, chair height and desk height are all key components that will be contributing to the shoulder and neck pain you are feeling. I am sure you all get told by your company how to set up your desks, so I am not going to bore you with how to do this. I am going to give you some stretches to do at your desk which will help to break up your work cycle and help your muscles!
- Neck Side Bend
Place your left hand on your head and gently guide your left ear down towards your left shoulder. Stop when you feel a stretch on the right-hand side of your neck – Hold for 10-20 seconds. Repeat 5 times each side.
- Shoulder Blade Pulls
Relax shoulders and neck, squeeze your shoulder blades together as if you are trying to hold a pencil between them. Return to neutral and repeat 5 times.
- Reverse Hands Push Outs
With your palms reaching forward, hold hands together (link fingers) and extend your arms straight in front of you. Keep your back straight. Hold for 10-20 seconds and repeat 5 times.
- Pray hands Position
Place palms together fingers pointing upwards, push your hands downwards to the middle of your chest. Hold for 10-20 seconds, repeat 5 times.
Let me know how you all get on – tag me @mollysportsmassage in your Instagram stories of you and your colleagues attempting these simple stretches! Happy Easter.
Molly Sports Massage 