5 exercises for office workers who often have neck and shoulder pain

There are exercises to treat neck and shoulder pain that you can do right on the spot, suitable for office workers. In fact, exercises or physical therapy for neck and shoulder pain do not have the effect of curing or completely eliminating the pain. However, if you do it at the right time, with the right technique and regularly every day, it will help reduce muscle tension, release nerves and strengthen bones and joints, thereby effectively relieving pain.

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4 exercises to help reduce neck and shoulder pain on the spot for office workers

Neck and shoulder pain exercises are always part of the treatment plan. They are a combination of stretching, strengthening, endurance, and trigger point work.

Neck exercises

Exercise 1: Sit comfortably on a chair, facing forward, head straight. Gradually tilt your head to the right to stretch the left neck muscles, do this moderately, do not stretch too much. Hold this position for 10-20 seconds, slowly return to the starting position and do the same on the left side, 3 times on each side.

Exercise 2: Raise your head as high as possible, then lower your head so that your chin touches your chest, slowly rotate your head in a circle around your neck and tilt your head to both sides. Do each side 15 times.

Shoulder exercises

Start with your back straight in a chair, facing forward, and your arms at your sides. Lift your shoulders up toward your ears until you feel a stretch in your neck and shoulder muscles. Hold this position for 5 seconds before releasing your shoulders. Repeat 3 times.

Arm exercises

Start by sitting up straight in a chair. Interlace your fingers behind your head, raise your arms up and bend them so that your lower arms are level with your shoulders. Arch your back so that your shoulders are extended until you feel a slight stretch in your spine. Hold this position for about 10 seconds and repeat 3 times.

Back exercises

Place your hands on your lower back, then slowly bend your back slightly backwards until you feel a stretch in your back muscles. Hold this position for 5-10 seconds. Then return to the starting position. Repeat this movement many times and often to reduce back fatigue caused by sitting for long periods of time.

4 notes when exercising for neck and shoulders

When performing shoulder and neck pain exercises, to achieve the desired results, you must follow these principles:

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Practice diligently

Exercise needs to be done regularly every day. No matter how hard you worked out before, if you give up halfway or exercise one day and not the next, all your efforts will be wasted.

Don't overtrain

Regular exercise is essential, but you need to determine the time and intensity of exercise that is appropriate for your physical condition. If you exercise beyond your body's tolerance, your bones and joints will have to bear more pressure, making the pain worse.

Avoid sudden neck and shoulder turns

When performing neck and shoulder pain exercises, you must pay attention to moving with the right technique and not suddenly turning your neck or shoulders. Sudden changes in movement can cause damage to the joints, even dislocation of the shoulder or rupture of ligaments, causing persistent pain.

Always warm up before exercising

Warming up your joints with stretching movements before starting your workout helps reduce the risk of injury to your neck, shoulders, and back. And when you warm up, your tense muscles have time to relax and adapt to the body's movements. This prevents you from experiencing muscle spasms in your neck, shoulders, and back.

Source: https://giadinh.suckhoedoisong.vn/5-bai-tap-the-duc-cho-dan-van-phong-hay-bi-dau-vai-gay-co-172240415143317582.htm