Desk work can be exhausting for your body, especially the neck and upper back. During the Covid-19 Pandemic many people created makeshift home offices that were far from ergonomic. Hours spent at a dining table or on the couch can cause the neck and upper back to become increasingly stiff.
This stretch is designed to bring relief to the muscles that are strained while also strengthening weaker muscles through isometric contraction.
Before performing this stretch it is important to know your body and consult with a healthcare professional when in doubt. This stretch can be performed when tightness occurs or a couple of times per day.
In addition to stretching, creating a good workspace will support your neck, middle back, and lower back. Allow yourself time to stand, move around, and create alternate work areas that allow standing while working.
The Single Best Stretch
Step-by-step:
- Head Tilted Back: Relieves muscles in the back of the neck that often tighten with computer and phone use.
- Shoulders Down and Back: Relieves pec and deltoid muscles shortened by prolonged sitting and screen use. Also contracts weak middle back muscles isometrically.
- Palms Facing Outward: Instead of resting palms inward, rotate them outward so thumbs push towards the back, opening the chest and shoulders.
- Feet Shoulder Width Apart: Maintain a stable stance for balance and effectiveness during the stretch.
Important Considerations
This stretch may be contraindicated for individuals with shoulder problems or balance issues, so consulting a healthcare professional before performing it is recommended.
There are also other stretches that can target specific muscles in the neck, middle back, and lower back to build strength and flexibility.
Get Professional Guidance
Dr. Ashley Dixon, DC consults patients both in-office and via telehealth on the best strategies to relieve stiffness and pain. For more information, or to find out if this stretch is right for you, call or text Dixon Chiropractic today.