Many of us spend our day in front of a computer, tablet device, phone or other forms of technology. Yet while you are glued to the screen, it is having a negative and unhealthy long term affect on your body. Namely, your neck and spine.
You may or may not be aware that the head is the heaviest part of your body. Weighing in at an average of 5kg, it is supported only by the first seven vertebrae in your spine while there are only 20 muscles in your neck responsible for keeping all that weight in check.
So, now imagine leaning over your screen all day. You are probably reading this post on your tablet or mobile device, right?The pressure on your neck is straining to the point where you are developing hunched shoulders, neck pain, headaches and even back problems.
But all is not lost. There are ways to alleviate the discomfort of `tech neck’. Reducing your screen time is recommended, but when you need to work on the screen the following exercises can help ease your discomfort.
Tilt your head to one side and gently hold your ear with one hand. Feel your neck gently stretch and lengthen. Don’t pull your head, just hold it in place gently. Take five long, deep breaths and then switch sides.
Start with the head tilted towards your left shoulder. Inhale deeply as you slowly roll your head onto your chest and across to the right shoulder. Exhale and roll your head slowly back the other way. Do this five times before gently moving your head back upright.
Seated side twist
If you have a swivel chair, perfect. Face your desk and place your hands on the desktop. Keep your feet planted firmly on the ground. Inhale as you swivel your body slowly to the left. Feel a gentle stretch in your side. Then exhale and swivel your body back to the front. Repeat on the other side. Do this five times.
Sit up straight or stand upright with a tall spine. Take a deep breath and sweep your arms out to the side and up above your head. Clasp your fingers together and turn your palms upwards. Be sure to keep those shoulders down. Now inhale and press your palms up and stretch your arms upwards. On the exhale, relax the arms. Repeat 10 times before lowering the arms to your sides.
Seated knees to chest
Sit back in a four legged chair with a solid back and arm rests. Rest your arms on the arm rests and lift your knees up. Holding them there, extend your left leg out straight while bringing your right knee up to your chest (or as close as comfortably possible). Then extend the right leg out straight and and bend your left knee to bring it up to your chest. Don’t forget to breathe as you work trough this exercise. Then lower your feet to the ground.
These are jut five exercises you can do at your desk to help ease the discomfort of being desk bound for most of your day. These are also some of the exercises which I have included in my chair yoga and meditation classes. To learn more exercises you can do in or supported by the chair, you can book a class by clicking the below button..
Alternatively, if you would like to arrange a corporate session , please get in touch by email.