Top Stretches for Computer Neck Pain
We have to be honest — there is some major irony as we begin to write this blog post! Neck pain from spending so much time on our computers and/or phones is so common, especially in this world where we are constantly plugged in. We know the causes, the symptoms and the treatment, and yet as we sat down to jot down all of our tips and tricks to alleviate YOUR neck pain, we noticed something.
We are currently, literally, hunched over at the computer, elbows out the side, shoulders rounded forward and neck and head hanging heavy. We are inducing our OWN neck pain, as we tell you how to get rid of yours!
So, first thing’s first: remember that this is a practice.
Some days, mindlessly, you will probably find yourself with horrible posture, furiously typing away. The practice comes in when we can check ourselves; when those small moments of awareness come in, and we can course correct.
Excuse us while we straighten our posture, bring our shoulders back and re-stack the head above the shoulders.
Much better. Anyways!
Before we get into the juicy stretches, we wanted to share some insight about the strain that bad posture can put on the body. As we work each and every day, every time we look down at our phones, our head leans more and more forward. The body compensates by flexing muscles in the upper body – think the neck, the shoulders and the back. The human head weighs 8-10 pounds, and for every inch the head leans forward, it gains an additional 10-12 pounds. Think of all that weight, that strain, on your neck!
So, while overall body awareness is a great remedy to alleviating and eventually eliminating any pain, we have some stretches you can incorporate in the meantime:
1. Chicken Neck
Yes, it’s a funny name, but has serious benefits! This is actually less of a stretch, and more of a mobility exercise to warm up the cervical spine (the part of the spine that runs through the neck) and loosen the muscles in your neck and shoulders.
While looking straight ahead, relax the body completely. Straighten the spine, and slowly move just your head backwards, while keeping chin tucked down and in. Hold this position for about 10 seconds and then relax, allowing your head and neck to automatically protrude again. Repeat 3-5 times.
2. Side Neck Release
This targets the side of the neck, and that point where the neck meets the shoulder, a.k.a the home to a lot of stress tension. From seated or standing, make sure the hips are square and the spine is straight. Slowly extend the right arm out to the side at a downward diagonal, towards the point where a wall would meet the floor. As you reach with right fingertips, lower left ear down to left shoulder. To go deeper, bring left hand to the top of the head, gently guiding the head out to the left to lengthen the side of the neck. Keep reaching with extended arm, and hold for at least 5 deep breaths. Repeat other side.
3. Chin Tuck
With feet firmly planted and hips-width distance apart, interlace your fingers behind your head, with palms cupping the base of the skull. Inhale to lift the chest, and exhale to bring the chin to the chest, bring elbows together and gently pull on the head. This should give you a nice stretch along the back of the neck. Take 3-5 deep breaths, and release.
4. Throat Opener
Now, we have stretched the sides and the back of the neck, so we can’t forget about countering that by stretching the front! From a seated position, lean back and place hands down about 8-10 inches behind you, fingertips pointing away. Press your hands into the ground and lift your chest high, arching your back. Lower the head behind you and keep shoulders away from ears. Take at least 5 deep breaths.
