When you work from home, you may find yourself in bad posture and staring at your laptop for lengthy periods. This frequently leads to stiff muscles and soreness in the neck and shoulders, all of which can impede upper-body movement.
Neck pain is a type of discomfort that occurs at the back of the neck, around the upper spine and just behind the head. When particular nerves in the back of the neck become inflamed, discomfort can spread to the upper back, shoulder, and arm.
Neck pain can make it difficult for people to work, drive, play sports, or even turn their heads. Physical therapy is the best treatment for most neck pain episodes that do not require surgery. Physical therapists provide tailored treatment plans for persons with neck discomfort to help them minimize or eliminate pain, recover normal movement, and return to their typical activities.
List of physiotherapy neck pain exercises that can help you ease your neck pain during work from home.
The side stretches.
The side stretch strengthens the muscles between the ribs while also relaxing the neck and shoulder to avoid neck discomfort.
– Place your feet flat on the floor and sit on a firm chair.
– To avoid ‘hunching’ your back and shoulders, lean forward slightly.
– Maintain a straight up-and-down line with your hips, shoulders, and ears.
– Raise your right arm over your head and reach the left with your upper body.
– Maintain a straight line of sight with the upper body. When bending, avoid twisting to the side.
– From your lower back to your shoulder, you should be able to feel the muscles slowly stretch.
– For fifteen seconds, hold the stretch. Return to your starting position.
– Perform the stretch in the other direction by switching sides.
Overhead shoulder stretch.
This workout extends the triceps’ various muscles. It’s a fantastic stretch for avoiding or treating shoulder problems.
– Sit with your shoulders back, chest out, and your feet shoulder-width apart.
– Raise one arm above the head, bend the elbow, and position the hand behind your neck.
– Grab the elbow with the other hand and gradually move it behind the head.
– Fifteen seconds of holding the stretch.
– Relax and do the same with the other arm.
Pec stretches.
During this workout, the pectoral muscles at the front of your chest will be stretched. When you sit around your desk while using the keyboard frequently, your shoulders and neck get quite tense. It is nearly impossible to get your neck into a good position if your shoulders are pulled forward.
– Place yourself in front of an open door.
– Place your forearms at a right angle to your shoulders on the door frame.
– Lean forward through the frame of the door.
– A slight stretch should be felt on the front of your chest and upper arms.
– Repeat for a total of thirty seconds.
– Raise your arms and lean forward slightly.
– Repeat for a total of thirty seconds.
Stretch upper trapezius.
When people ‘carry’ tension in their necks, one of the key muscle groups that are tight and uncomfortable is the upper traps, in addition to neck pain, an irritated trapezius muscle can often create a headache around the eyes.
– Sit on your left hand to extend the left side of your neck.
– Pull your right ear towards your right shoulder by straightening your head to the right.
– Repeat the neck stretch three times on each side for a total of ten seconds.
Conclusion.
Physiotherapists in Calgary are experts in treating clients with neck discomfort via study and experience. But repeating the exercises mentioned above can help you ease your neck pain.
