Work-from-Home Stretches You Should Be Doing

Tue May 18, 2021

Working from home has its perks, but it can also cause uncomfortable pain in your neck and back. Performing simple stretches at home, or even at your desk, can release that unwanted tension you experience in your joints and muscles. Here are a few exercises you should be doing everyday to relieve pain or better yet, prevent it.

Ear to Shoulder Stretch

An easy stretch to do at your desk is to start out touching your ear to your shoulder. Taking turns on each side, slowly lower your head towards your shoulder and hold for 10-20 seconds. Repeating this 2-3 times will loosen up your neck muscles.

Chin to Chest

Try slowly touching your chin to your chest and holding it for 5-10 seconds. After repeating this movement 3-5 times, you will find that it is a great stretch for your neck. UC Santa Cruz’s Environmental Health and Safety describes that by extending your arms out in front of you and grasping your hands together as you perform the stretch, it will stretch your back as well.

Turn Head Side to Side 

By turning your head and looking side to side, you will feel a nice stretch in the sides of your neck. Keeping your head straight and holding each side 10-20 seconds a few times will help you receive the best results. 

Interlock Fingers Behind Head

Here is a stretch many do without even realizing they are doing it. Interlock your fingers and put them behind your head while pulling your shoulder blades towards one another. By holding this stretch for about 10 seconds and repeating several times, you will be able loosen up tight back muscles.

Frequently Move

Adjusting your posture in your seat decreases the chances of your neck and back stiffening up. Make it a habit to stand up for 5-10 seconds every 15 minutes or sit up a little straighter than you normally would from time to time. Not all work has to be done sitting down either. Consider standing up and walking around the room on your next phone call.

Small stretches and movements that may not seem beneficial actually do make a difference. Your body will increase flexibility and respond positively if these exercises are done consistently and correctly. To receive expert assistance, visit Crafted PT’s homepage or call (720) 204-4567.