I hope you love the products I've recommended below, just a heads up that as an Amazon associate, I earn from qualifying purchases. This means I may earn commissions on products bought via links on this page.
Whether you are typing away like a mad man, playing video games, attending webinars it’s important to periodically undertake neck and shoulder exercises for computer users. It doesn’t matter if you are using your computer for work or for fun, you need to know about stretches and exercises that will help prevent aches and pains.
There are many medical conditions that come from using a computer without relieving the tension that builds in your muscles. Not too mention ongoing pain. There are certain parts of the body that you should target with the exercises to prevent injuries. Depending on how you use your computer, different regions get affected more than others. So we will discuss a few of the more common ‘sore’ zones and how doing some stretches can help reduce the impact.
Quick Links To Info On This Page
Exercise The Neck Periodically
When you spend hours staring at a monitor your posture is likely to be off no matter how much you try to sit ergonomically. Most people will lean toward the screen straining their neck and shoulders without even realizing they are doing it. It’s very hard to control your posture for an entire 8 hour work day. Having an ergonomic chair or a screen that tilts can help with a better posture, but there is no equipment that will force you to work in the perfect posture all day long.
It is recommended that you complete neck rolls to relieve any tension you feel. To do this you should relax your shoulders, exhale then tip your head forward with your chin against your chest. Inhale while you slowly rolls you head around in a circular motion. You should complete five rolls clockwise and five rolls counterclockwise.
I found it a wise investment to buy a neck therapy massage machine. This device sits around your neck and offers many types of neck pain relief. Including some of the more popular therapies Infrared heat, magnet and pulse massage.
Some Simple Neck Exercises You Can Do From Home
Treat Your Neck And Shoulders – They Deserve It!
When the muscles are sore and stiff, everyday life not only becomes painful but everything is that much more difficult to do. Simple tasks like turning your head to the printer can feel like your going through the wars. A good way to combat this pain is to wear a neck and shoulder heating wrap. These things are amazing at relieving sore and tired muscles.
The best kind of heating pad is an infrared pad as seen in the image to the right. Infrared heating therapy works far better than traditional heat. The infrared gets deeper into the muscles to provide a more thorough treatment for better results.
Exercise The Shoulders Behind The Desk
Your shoulders can become tense when using the computer due to bad posture or having a desk that is too high. It is important that you relax your shoulders and these muscles can cause problems in the back and arms. It is advised that you relax your shoulders every 20 to 30 minutes when using a computer. I know time can get away and before you know it 2 hours has passed. It may be worthwhile setting a periodical timer to remind you to stretch your shoulders.
Doctors have recommended that arm and shoulder shakes be completed to prevent RSI. To do this you need to drop your arms to your sides and relax. You will then gently start shaking your arms, shoulders and hands for 5 to 10 seconds. This exercise should be repeated 3 to 5 times before you return to your computer.
Another convenient way to relieve shoulder pain or loosen up the muscles is to get a shoulder massaging device that you wear over your shoulders. These devices are amazing for people that work behind a computer. For one you get a soothing relaxing massage, and you also have your hands free to continue to work. Every office should have them!.
The Wrists – Another Common Pain Area
The normal extension of your wrist is a straight line, but when you type of use your mouse you move your wrist away from this extension. This can result in keyboard injuries such as repetitive strain. Research has shown that most cases of RSI reported each year are due to computer use.
To prevent this injury you need to stretch your wrist every 20 to 30 minutes. This keeps the wrists loose and prevents injuries. To stretch the wrist you should rest your forearms on your thighs with your wrists hanging over your knees. Create a fist with your hands and slowly raise your knuckles to the ceiling. This position should be held for 2 seconds and the motion repeated 10 times.
Back Stretches You Can Do In The Office
Your back muscles are more sensitive than you might realize and sitting in one position for prolonged periods will affect them. Additionally, long periods of inactivity will also cause tension in your back. If you do not relieve this tension it can lead to back pain which could become a chronic condition. It is important that you complete exercises that strengthen and stretch the muscles particularly in your lower back.
Dr Mitchell Krucoff recommends that you complete upper-body stretches. To do this you will need to stand with your arms raised over your head with your fingers interlaced. You should then run your palms out toward the ceiling and attempt to raise your arms higher. You need to breathe in and out while you complete this stretch and you should feel your back start to relax.
Most people use a computer every day either for work or to relax when they get home. However, it is important that you take the time to stretch and exercise your muscles while you do this. If you do not complete these exercises you will increase the risk of repetitive strain injuries and other ailments.