How to Do a Neck Stretch in the Office

Sore neck muscles are a common complaint in the office. Hours of keyboarding without sufficient back support contributes to the problem. You can ease the pain by doing some simple yoga neck stretch exercises right at your desk.

Difficulty: Moderate

Instructions

1. Straighten your posture. Stand or sit at your office desk. Pull your shoulders up and back. Inhale and exhale slowly and evenly. Close your eyes. This will block out visual distractions and is consistent with yoga principles.

2. Bring your chin down slowly toward your chest. Maintain your posture so that your neck moves, but not your shoulders. Stay in this neck stretch position for about 20 seconds. Slowly raise your chin to its initial position.

3. Bend your head slightly backward. You should be able to see the ceiling. Feel the front of your neck stretch. Hold this position for 20 seconds. Return your neck and head to their original position.

4. Place your left hand on your head. Drop your right ear toward your right shoulder gradually without touching it. Consciously relax your neck muscles. Stay in this position for 20 seconds before returning your neck and head to a vertical position. Place your right hand on your head and repeat the exercise for your left side.

5. Rotate your neck to the right as far as it is comfortable. Stop at your shoulder or slightly past it. Hold this neck stretch position for 20 seconds. Then rotate slowly back to the initial position. Repeat the rotation on your left side.

Tips & Warnings

• These yoga exercises takes only 3 to 5minutes to complete.
• Close your office door to maintain privacy and improve concentration.

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