In this season in particular, it’s important to adapt to maintain health and minimise pain. Here are a few basic stretches for prime areas of pain when spending significant time on the computer:

Shoulder Roll:

  • Stand with your arms down at your side
  • Roll your shoulders backwards in a circular motion, completing 5 rotations
  • Then complete 5 rotations forward
  • Repeat this sequence 2-3 times.

 

 

 

 

 

 

Neck side bend and rotation:

  • Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trapezium muscle.
  • After about 10 seconds, slowly roll your head in a counter-clockwise direction. Pause for 10 seconds when you reach your left shoulder.
  • Complete the rotation by ending where you stared. Repeat these steps rolling in a clockwise direction.
  • Repeat this sequence 2-3 times.

 

 

 

 

 

Overhead Arm Reach:

  • Sit in a chair, facing forward with your feet on the ground.
  • Extend your right arm up above your head and reach to the left. Bend your torso until you feel the right in your right lat and shoulder.
  • Return to start
  • Repeat 5 times, then do the same thing with your left arm.

 

 

 

 

 

Chair Rotation:

  • Sit straight in a chair
  • Keeping your legs stationary, rotate your torso to the right, reaching for the back of the chair with your right hand.
  • Hold your upper body there, using your arms to stretch deeper and deeper as your muscles loosen.
  • Hold for 10 secs. Repeat 3 times on each side.

 

 

 

 

For feedback on your office space set up, or for pain from sitting for extended period of time, come see us at Back to Health Physiotherapy in Newport today!

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