Feeling more aches and pains these days? Our new work-from-home situation has stripped many of us from our usual desk set-up, and as a result, created a whole new world of pain - a literal pain in the neck.
Unexpectedly moving from a typical workspace to a makeshift at-home office has resulted in people sitting in all kinds of new set-ups: chairs propped up with cushions, hunched over laptops or staring down at phones while seated on sofas, at coffee tables, even beds for those at home trying to steal away to a quiet space away from children.
Add to that, the tension associated with this new way of living as we navigate new normal, potential changes in finances and associated stress with not seeing (or hugging) loved-ones.
With many office-based workers remaining in their new work-from-home office space for the foreseeable, now is the time to address those tight shoulders and necks.
3 effective tips and exercises to help reduce tension
- First off, turn your attention to reducing stress levels by incorporating movement and mindfulness into daily work-from-home regimes.
- Start by calming your mind. Listen to your body. Find a quiet area with few distractions and a comfortable position.
- Take a deep inhale while circling your shoulders forwards and up.
- Exhale as you circle your shoulders back and down. Lift your head, lengthening your neck. Soften your face and relax your eyelids.
- Find a comfortable position for your arms to rest. Notice your breath. Focus all your attention on the rhythmic rise and fall of your belly, and the flow of air in and out of your lungs.
Perform this for 60 seconds and then fo these three simple tension-relieving stretches:
1. Thoracic Rotations
- Lie on your side with the bottom leg straight and the top leg bent. You can rest your top leg onto a
- folded towel. Stretch your bottom arm out in front of you as far as you can.
- Place the hand of your top arm on the opposite shoulder, and rotate your body backwards, stretching throughout your spine.
- Reach both hands in opposite directions and take three deep breaths.
2. Deep neck flexor strengthening
While the temptation is to stretch the neck, this is rarely a beneficial or accurate way to relieve
tension. The neck and shoulders are a complex juncture through which many nerves and arteries navigate tight anatomical spaces.
Sometimes, these nerves can be aggravated with sustained stretches, so the strengthening of the deep muscles which flex our necks is critical to reducing an over-reliance on the superficial muscle which can become sore and inflamed.
The strengthening of these muscles is often the key to altering the underlying cause of your tension.
- Lay on your back with a folded towel under your head.
- Lengthen the back of your neck by tucking your chin down towards your chest and drawing the back of your head upwards slightly.
- Note, the back of your head should not move off the towel.
- Press your tongue to the roof of your mouth at the same time and relax your jaw.
- Hold initially for 2 seconds and repeat.
3. The Two-Part Stretch
- Start in a seated or standing position.
- Place one hand behind your back and take you other hand, place it on your head and gently pull your ear towards your shoulder on the opposite side to the hand behind your back and hold for 7-10 seconds.
- After 10 seconds, angle the head looking down towards the armpit and gently pull the head with comfortable tension.
- Once again hold for 7-10 seconds and perform 2-3 times throughout your day.
- The exercises above are designed for initial steps to help rebalance and reinvigorate the
- muscular system.
If you have more complex symptoms with neural symptoms such as tingling/ pins and needles or unremitting pain, please consult your GP or Physio before beginning a programme.
Platinum Physio operates home-based work station assessments, and movement/exercise advise
via video appointments, www.platinumpilates.ie.
