5 of the best stretches you can do at your desk to eliminate neck desk pain, shoulder pain, and low back pain. Desk stretches for your neck and back to get rid of pain and help you feel better. How to take an effective break from your desk job at work.

As a physical therapist, neck, shoulder, and back pain are the most common conditions that I treat. Believe it or not, however, most patients complaining of this pain were never in an “injury” or aren’t even “athletes”.

The majority of people who experience neck and back pain are those who spend long hours working at a desk.

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OTHER VIDEOS YOU’LL FIND USEFUL
SET UP YOUR DESK THE RIGHT WAY: https://youtu.be/x12GnuV9Qgw
ELIMINATE NECK AND SHOULDER MUSCLE KNOTS: https://youtu.be/9PC9Mn0VO00
FIX YOUR POOR DESK NECK POSTURE: https://youtu.be/lf6eu8c8LL8
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USEFUL PRODUCTS FOR YOUR DESK JOB:
LUMBAR SUPPORT PILLOW: https://amzn.to/36KpQ2z
THERACANE SELF-MASSAGER: https://amzn.to/33vo7MK
UNDER-DESK ELLIPTICAL: https://amzn.to/33uuTC6
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WHY DO I GET NECK AND BACK PAIN AT WORK?

Think about it - when you get to work in the morning you probably sit down in your chair and then don’t get up until lunchtime. Then you sit back down and don’t stand up again until it’s time to go home.

As humans, we simply weren’t designed to sit for that amount of time! Add the fact that most of us don’t sit in a workstation that fits us the right way and it’s no wonder we experience neck and back pain at work.

FIRST STEP - SET UP YOUR WORKSPACE

The first (and most important) thing you need to do is set up your workstation in a way that is right for your body. This is the fastest way to decrease stress on your muscles and joints and help you out of the pain you might be experiencing. To learn how to do this, please watch this helpful video: https://youtu.be/x12GnuV9Qgw

5 GREAT STRETCHES YOU CAN DO AT WORK

Today I wanted to share with you some simple stretches and exercises you can do right at your desk to eliminate neck and back pain. These exercises take about 5-6 minutes to complete and can be done every hour while you’re seated at your computer.

1. Chin Tucks - Great way to eliminate tension headaches and get your head back in a proper alignment over your neck.

2. Scapula Retraction or “Pinches” - One of the best exercises to eliminate tension in your neck and upper back.

3. Upper Trapezius Stretch - One of the most-common places to get muscle knots is in your upper neck and shoulders. These stretches are an effective way to treat pain in those areas.

4. Anterior/Posterior Pelvic Tilts - Mobilize your back by taking it through flexion and extension ranges of motion.

5. Seated Marches - Promotes blood flow into your hips and alleviates pressure off of your hamstrings while marching at your desk.

There you have them! 5 of the best stretches you can perform right at your desk to decrease neck, shoulder, and lower back pain.

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