![]() ![]() You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. With each stretch, you may find yourself more flexible. Remember to breathe normally throughout the stretches, and never hold your breath. Scroll down for the tutorial on working out those computer kinks. If you’re pressed for time, there are even certain stretches you can do at your desk. For starters, you can set a timer to remind you to take a quick walk or stretch. The good news is that moving or stretching is a buildable habit. There’s also a 125 percent risk for cardiovascular disease. The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues, including:Īccording to the Mayo Clinic, more than four hours a day of screen time can increase your risk of death by any cause by 50 percent. ![]() An analysis of job industry trends over the past 50 years revealed that at least 8 in 10 American workers are desk potatoes. Staying in one position while doing repetitive motions is typical of a desk job. Research shows that repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders. They can occur in all types of industries and work environments, including office spaces. “I love doing exercise one before getting out of bed every morning and exercise three to take breaks from the computer throughout the day.Work-related disorders aren’t just limited to heavy manufacturing or construction. “These are all great to do on a daily basis, especially if you work at a desk or phone all day,” she says. We tapped Esquer for her favorite PT-approved moves that target neck, shoulder, and upper back pain. “Working to improve upper back mobility will naturally help relieve tension and pressure in the neck.” “Only working on the neck muscles with massage can miss the underlying issue: the shoulders rounding forward and the upper back becoming super stiff,” Esquer explains. The good news is, you can banish a lot of upper body discomfort with some every day, easy-on-the-body stretches and low-impact mobility exercises right at home. Giving yourself a soothing neck massage can feel amazing in the moment, but doesn’t always relieve deeper structural issues at play, which can cause the pain to return again and again. “The neck often takes on more pressure from stress and tension build-up, since it falls forward when we look at a computer screen or phone,” says physical therapist Jennifer Esquer, PT, DPT, and creator of The Mobility Method and The Optimal Body. Read on for step-by-step instructions and watch Esquer's demo video above for visual cues and tips on proper form. Next time you’re fidgeting from discomfort, try these stretches for neck and upper back pain at home for both instant and long-term relief. Upper back and neck soreness can also lead to issues like headaches, poor sleep, and decreased range of motion. Upper back pain is a common ailment for a lot of people-whether you're prone to rounding your shoulders while writing emails, occasionally sleep funny on your neck, or spend your days lifting and moving heavy objects (that includes your little ones, too). Add stress into the mix, and you've got yourself a recipe for serious discomfort. Long days of sitting at a not-quite-ergonomically-sound desk set-up can wreak havoc on the neck, shoulders, and upper back (and don't even get us started on the lower back). ![]()
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