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Physical Therapy Exercises to Prevent Poor Posture and Neck Pain while Working on the Computer

Many of us spend a lot of time on the computer, for work or for fun. While doing so, we tend to slouch; the shoulders roll forward and the head tips forward. Over time, this can cause bad posture and can contribute to pain, tightness of pectoral (chest) muscles, weakness of neck and upper back muscles.

Try these exercises to help prevent problems. These should be performed every hour that you are at the computer.

1. Scapular Squeezes
Sit up straight and squeeze your shoulder blades together. Hold it for 5 seconds. Repeat 10 times.

2. Scapular Rolls
Roll your shoulders up, back, then down. Hold it for 5 seconds. Repeat 10 times.

3. Upper Trapezius Stretch
Look down towards one shoulder. A stretch should be felt in your neck. Hold it forPhysical Therapy - Trapezius Stretch 30 seconds. Repeat on other side. This stretch should be comfortable, not painful.

4. Chin Tucks
Pull your head straight back, keeping the eyes and jaw level. Do not stick your chin out when you return to resting position. Hold it for 5 seconds. Repeat 10 times.

Physical Therapy Exercise - Chin Tuck start Physical Therapy Exercise - Chin Tuck End

5. Pectoral Stretch
Using a doorway, place your hands on the door frame at shoulder height. Also keep your elbows at shoulder height. Take a step forward with either leg and lean forward until you feel a stretch across your chest. Hold it for 30 seconds. This stretch should be comfortable, not painful.

Physical Therapy Exercise - Pec Stretch


Thank you for the tips! I caught myself slouching while reading the article, so will definitely try these exercises. I like that they're really easy to do.
Posted @ Friday, May 28, 2010 7:27 AM by Reem El Shafaki
Great tips, especially since I can do them at home. I was also looking through a <a href=>microbead pillows info center that showed how some simple pillows can do a lot in between stretches while sitting at a desk all day. 
Posted @ Tuesday, October 26, 2010 9:02 PM by Jon
It will really help us treat or lessen our pain in the neck. Thanks for the tips that you have given to us! just keep on sharing. Thanks again!
Posted @ Monday, June 20, 2011 4:47 AM by Neck Pain
Physical therapy exercise is very gainful for office workers who spend a lot of their time on the computer for work. Thanks for sharing this tips.
Posted @ Thursday, January 24, 2013 6:08 AM by chiropractic clinic
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