According to Cleveland Clinic, gentle stretching exercises help increase blood circulation to the neck and shoulder muscles, reduce stiffness and improve flexibility. Maintaining this habit also helps prevent chronic pain.
Tilt your neck to both sides
Sit or stand up straight, gently tilt your head to the right, hold for 10-15 seconds until you feel your neck muscles are stretched, then switch sides. This movement helps reduce muscle tension in the neck area, a common cause of shoulder and neck pain.
Roll your shoulders back
Sit up straight, slowly lift your shoulders, then curl them back and lower them. Repeat 10-15 times. According to Dr. David Geier, an orthopedic specialist in the US, the shoulder curl movement helps reduce pressure on the ladder muscles, a group of muscles that are easily strained when sitting for a long time.
Stretch the neck forward
Weave your hands behind your head, gently pull your head to bow forward, hold for 10 seconds and then relax. This movement helps relax the muscles behind your neck and upper shoulders, especially useful for people who often bow when working.
In addition to exercise, people should adjust their sitting posture correctly, keep the screen at eye level and take a break every 30-60 minutes of work. Just a few minutes of exercise each day can help reduce pain, improve flexibility and protect the long-term health of the cervical spine.
