How to relax your neck while working at a desk

May 17, 2022by Tess Pitzer0
Do you spend hours on end sitting at your desk for work? Are you experiencing neck pain? When you sit with your back straight, there is a lot of force on your back disks and the muscles in the back on the neck that hold your head. It is not uncommon for Fabien Uteau’s clients, who spend a lot of time sitting in front of their keyboard, to suffer from neck pain. Therefore, he has prepared a small program to help you relax your neck in the particular trapezius muscle. Here is a guide on how to relax your neck while working at a desk.

Exercises for neck relaxation

1. Extension: 5×30 seconds-alternating sides.
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2. Contraction relaxation: on 10 breaths, inhale while shrugging the shoulders-exhale while relaxing the shoulders at the same time.
Neck exercises Neck exercises
3. Neurodynamic movement: over 10 breaths: inhale while shrugging the shoulders-exhale while relaxing the shoulders at the same time.
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Some other ways to prevent a stiff neck, or neck pain at the office 
  • Take short breaks, walk around to get your blood flowing.
  • Ice or heat therapy to reduce swelling in the first 24-48 hours, and to loosen / relax muscles.
  • Gentle self massage-use your hands and fingers to massage the sore neck muscles.

How to add complexity to your planks

Creating instability is a good way to add difficulty to your planks. Holding a plank for 5 minutes is fine, but it’s not really worth it from a training standpoint. Your time is limited when you train. It is important to optimize with a choice of exercises and progressions adapted to your level.
I recommend for example the addition of a Bosu under the feet.
  • 5 x 30 sec planks with a level of effort – 15 seconds of rest (RIR scale equal at 0)

Neck exercises

La Jolla Personal Training

Fabien Uteau is the owner and personal training for La Jolla Personal Training. He has spent his entire life providing personal training, and has extensive knowledge in order to assist you in changing your body and mind. Fabien adapts his services to each and every individual client to help you reach your goals. Don’t let your busy life get in the way of your health, there’s always some time for exercise!

Book him today for a personal training in San Diego. 

Corporate Health and Wellness

Many companies offer health and wellness programs that are designed to improve and support the well being of employees through a healthy work environment. These programs usually offer medical screenings, incentives, fitness programs, social support and more! The goal is for the employer to help their employees accomplish their health goals and objectives. Happy employees, means a happy work place! If you are experiencing neck pain, check with your employer to see if they offer a health and wellness program to help you get to where you would like to be. If your work place does not offer this, contact us at La Jolla Personal Training and we can begin on your  road to wellness!

We hope that this guide on how to relax your neck while working at a desk was useful! Make sure to give your body the extra care that it needs. After all… you only have one!

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