Relief for Sore Neck and Shoulder Muscles

Neck and shoulder tension is common for office workers who sit for extended periods. Stress, poor posture and prolonged keyboard use can cause a stiff neck or other, more painful problems. It takes only a few minutes a day to relieve muscle tension using the following stretches and exercises right at your desk.

Before you begin, make sure you're sitting with your feet flat on the floor and your low back supported. If you have a history of neck problems, or if any of these activities cause pain or dizziness, stop and check with your doctor before continuing.

Deep breathing warm-ups:

Close your eyes and take four slow, deep breaths. Then take four more breaths, stretching your arms above your head as you inhale, holding them a moment and lowering them as you exhale.

For Your Neck:

1. Slowly drop your head forward, letting the weight of your head stretch your neck. Hold this position up to 30 seconds and raise your head again. Repeat a few times.
2. Tilt your head to one side, keeping it directly over your shoulder. Relax and let gravity do the work. Hold up to 30 seconds. Raise your head and repeat a few times on each side.
3. Tuck in your chin as far as it will go and hold up to 10 seconds. Relax and repeat up to 10 times.

For Your Shoulders:

1. Lace your fingers behind your head and press your elbows back, squeezing your shoulder blades together as if you were trying to make them touch. Hold up to 10 seconds, relax and repeat up to 10 times.
2. With your arms at your sides move your shoulders around in circles, making as large an arc as possible. Make up to 15 circles.
3. Raise your arms out to your side to shoulder height, elbows straight but not locked. Slowly rotate 10 times forward and 10 times backward. Lower your arms for a brief rest, then repeat.

What Counts in the Long Run

As great as these stretches are to get out the kinks and relieve sore muscles, you may still need to address the work habits that cause sore neck and shoulder muscles in the first place, particularly your posture. Try to isolate the source of your muscle tension. Are you slouching, twisting, clamping the phone between your neck and shoulder, sitting in one position for a long time, straining your head forward or not taking any relaxing breaks? Once you adjust such work habits, your soreness and muscle tension will become mere memories.

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