Thursday, 11 May 2017
I work at a desk all week and have pain in my neck and shoulders - what can I do?

More than likely the time you spend sitting is performed in the wrong position. Sitting incorrectly can lead to neck and shoulder discomfort from slumping, allowing shoulders to round forward, and looking down while performing desk work.

To sit properly adjust the height of your chair so that your feet rest flat on the floor and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed. Place your computer monitor directly in front of you. The top of the screen should be at or slightly below eye level. Frequently used desk items such as your computer mouse, telephone, and office supplies should be kept within reach to prevent repetitive over reaching.

A few simple stretching and exercise moves can help reduce pain through the neck and shoulders caused from poor posturing:

1.    Doorframe stretch performed 2-3 x for 30” each. Stand with hands placed on door frame at shoulder level and gently stretch forward to open chest muscles.
2.    Shoulder blade squeezes of 20 repetitions holding each for about 5”. Stand against a wall, place a rolled towel between shoulder blades, draw shoulder blades together and hold.
3.    Chin tucks performed up to 20 repetitions. Sitting or standing upright draw chin backward and in, think of making a “double chin”, hold for a few seconds and relax back to starting position.

Becoming more aware of proper posturing is the key to begin reducing pain.


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Posted on 05/11/2017 3:42 PM by Casey Horn
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