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Experiencing Neck Tensions at Work?

Updated: Aug 2, 2023

Find out why this may be the case and what you can do to reduce tension and promote neck relaxation

Office workers often experience sore necks due to various factors, including:

1. Poor ergonomics: Improper workstation setups, such as an uncomfortable chair, incorrect monitor height, or a poorly positioned keyboard and mouse, can strain the neck muscles. Maintaining a hunched or forward head posture for extended periods can put excessive stress on the neck and lead to muscle tension and soreness.

2. Prolonged sitting and lack of movement: Sitting in the same position for long periods without taking breaks or stretching can cause muscle stiffness and tension in the neck and shoulders.

3. Repetitive tasks: Engaging in repetitive tasks, such as typing or using the mouse, can strain the neck and shoulder muscles. Continuous movement in a restricted range can lead to muscle imbalances and discomfort.

4. Stress and tension: High workloads, deadlines, and job-related stress can contribute to muscle tension throughout the body, including the neck. Stress-induced muscle tension can lead to discomfort and soreness.

If this resonates with you, why not try some of the following techniques to help prevent neck pains and relax your neck muscles?

1. Correct ergonomics: Adjust your chair, desk, and computer monitor to maintain a neutral position for your neck. Your monitor should be at eye level, and your chair should support your back and promote good posture.

2. Take breaks and stretch: Regularly take short breaks from sitting and working. Use these breaks to perform simple neck stretches. Tilt your head from side to side, forward and backwards, and rotate it gently. These stretches can help relieve tension and stiffness in the neck.

3. Shoulder rolls: Sit or stand up straight and relax your shoulders. Roll your shoulders forward in a circular motion, and then roll them backwards. Repeat this exercise a few times to release tension in your neck and shoulders.

4. Neck exercises: Perform gentle neck exercises to promote relaxation. For example, slowly tilt your head to one side, bringing your ear toward your shoulder, and hold the stretch for a few seconds. Repeat on the other side. You can also move your eyes from side to side while holding the side stretch.

5. Self-massage: Use your fingertips or tennis ball to massage the muscles around your neck and shoulders. Apply gentle pressure and circular motions to relieve tension. You can also consider using a foam roller or a massage device specifically designed for neck and shoulder relaxation.

6. Stress management: Stress can contribute to muscle tension. Practice stress management techniques such as deep breathing exercises as practice during Pilates or meditation.

Research has shown that regular exercise such as Pilates, can reduce the level of stress experienced in the workplace and in turn reduce neck strain.

Why don't you try it for yourself with the short video below. Alternatively, join a restorative Pilates Class at The Exhale Collective and start your wellness journey now.

Remember, if you experience chronic or severe neck pain, it's important to consult with a healthcare professional to rule out any underlying conditions and receive appropriate treatment.

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