With work from home routine, neck, back, and shoulder pain is common because of less movement as many of us sit on desks for at least eight hours (or even more) for around five days a week. To avoid pain and stiffness one should take short breaks and avoid sitting for a long stretch. 

To avoid the pain, one may also try the following stretch exercises to relieve your neck and back.

Exercise 1: Neck Roll

Sit straight and place your hands on the lap. 

Lean your right ear on your shoulder and then drop it towards your chest. 

Following this lean your left ear on your left shoulder and then drop it back. 

 Keep breathing calmly and smoothly. Repeat the process 5 to 10 times. 

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Exercise 2: Neck Glide

Keep your fingers on your chin.

Look diagonally down and glide your neck backward. 

Repeat the same 5 to 10 times, after every 2 hours. 

Exercise 3: Butterfly wings

Sit straight and place your both hands on their respective shoulders. 

Exhale and move your shoulders in a forward direction till both meet each other. 

Inhale slowly and bring your shoulder to the original position. 

Repeat the same 15 to 20 times.

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Exercise 4: Shoulder and Chest Stretch

Stand straight and take your hands back. 

Interlock the fingers and push your elbows back and stay the same for around 5 to 10 seconds. 

Repeat the same 5 to 10 times. 

Exercise 5: Shoulder rolls

Sit straight and allow your arms to hang down. 

Pull shoulders up to your ears, move them back and down in a circle.

Repeat the same in a forward direction as well. Repeat the same 5-10 times each.

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