By: Dr. Meredith Butulis, DPT, MSPT, OCS, CIMT, ACSM CEP, NSCA CSCS, NASM CPT, CES, PES, BCS, BB Pilates, Yoga, PBT level 3
Is your computer giving you headaches? Do you find yourself constantly rubbing your neck and shoulders, trying to make tension go away?
This quick tip is for you!
When you work at a computer, read, or text message frequently, the muscles in your upper back and neck work hard to keep your head and eyes aligned to your work.
Start decreasing tension by sitting or standing with your ears over your shoulders, and your shoulders over your hips. If your ears are even one-inch in front of your shoulders, this puts at least 10 pounds of extra pressure on your neck! That’s like asking your neck to hold up 2 gallons of water all day!
Next, add a gentle neck and upper back stretch to your hourly work routine.
Here are the steps:
- Reach both arms out in front of you.
- Place one arm on top of the other.
- Bend your elbows to 90 degrees.
- See if you hand wrap your forearms so your palms touch. If not, that is OK.
- Keep your upper arms parallel to the floor as you bow your head forward and allow your upper back to round.
- Hold this gentle stretch for 10-30 seconds. Stretching should be pain free. If you feel pain, back away slowly to lessen the intensity.
Want less neck tension? Start with “ears over shoulders, shoulders over hips.” Then add the upper back-neck stretch to your hourly work routine. Let us know how you incorporate these tips in your lifestyle! Share with us, as we love to hear from you!
Disclaimer: Tips and exercises offered do not replace medical advice. They are not designed to diagnose, treat, or prevent any condition.
Podcast host: Fitness Lifestyle for Busy People
Author: Mobility | Stability Equation
LinkedIn: Meredith Butulis