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 for 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.
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.