Pain Free Working
Exercises

Neck and Shoulder Exercises for Desk-Related Pain

One of the most common pains associated with working is neck and shoulder pain. When we work in a non-ergonomic posture for too long, we’re prone to experience some discomfort or strain in our neck and shoulders. Mostly, it’s due to leaning forward, tilting the neck down, or uneven desk and shoulder height.

Ideally, your desk should be just the right height to allow your shoulders to naturally fall and your wrists to rest on the table top. This should prevent any unnecessary stress and pressure on your shoulders. Also, your screen should be raised at eye level to eliminate the need to lean forward or tilt your neck down.

If you’re experiencing discomfort or pain on your neck and shoulders while working, here are some exercises for quick relief and relaxation.

Puppet String

Before undertaking any exercise, you want to make sure that you maximize them by sitting up straight. Pretend that there’s a string running from the bottom of your spine all the way at the top of your head. Pull the string up and straighten your body. Stay in this position as you do the exercises to target specific areas where you feel pain or discomfort.

Double Chin

The name of this exercise pretty much says a lot about it. Much like you would do when showing off your double chin, lean your head forward and tuck your chin in. Then pull you head back as if you’re leaning on a reclining head rest. Hold each position for 10 seconds and repeat the cycle 10 times.

Shoulder and Neck Stretches

Keep your shoulders relaxed for this exercise. Tilt your head to the right and hold it for a few seconds. Afterwards you’re going to want to stretch it some more, so let your hand gently pull on your head until you feel a slight burn on the opposite side of your neck. Hold for 10 seconds, then tilt your head to the opposite direction and repeat.

Next, you want to stretch the front and back areas of your neck as well. Look down and let your head dangle for a few seconds before gently pushing the back part of your head to add more pressure. Hold this position for 10 seconds. Then pull your head back, keeping your eyes at the direction of the ceiling. Add pressure by holding your hands in a praying position and using the tip of your fingers to gently push your chin up. Hold for another 10 seconds.

Shoulder Rotations

Roll your shoulders forward continuously for 10 seconds, and then roll them back for the same amount of time. This will help loosen them up. Afterward, pull your shoulders back towards the midline and hold it in that position for another 10 seconds.


Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.