If you sit at a desk all day, it is likely that your neck and back are stressed out. Maybe you type, hold the phone a lot, etc., thus physically over-tightening the muscles. In addition, feeling “stressed out” on an emotional level takes its toll on many physical places of the body, very often neck and back. Stress hormones and lactic acid build up in the constantly tightened and contracted muscles, and they start aching.

The following stretches and the exercises, paired with breathing deeply and drinking lots of water, will help relieving the ache and tightness. You should feel your spine open up, the muscles in your neck and back loosen, and your flexibility increase! The increase in blood flow will also bring more oxygen to brain and muscles, which will help you feel energized and alert. If you keep on doing these exercises regularly, the benefits will be longer lasting and have a stronger effect.

Standing roll-down

Stand with your feel parallel on the floor, hip-width apart.

Raise your arms over your head and imagine that you are standing up against a wall, about to peel your body off of that wall. Starting with your arms, then your head, then your neck, slowly bend forward one vertebra at a time, until you touch the floor with your fingertips, keeping your knees slightly soft. (Note: Keep your bellybutton pulled in towards the spine during the whole exercise!)

Roll back up the same way.

Repeat 10 times slowly.

Back and chest expansion

Stand with your feet parallel on the floor, a little wider than hip-width apart.

Bring your arms forward like you are hugging a tree. Tuck your head in and also your hips. Feel the strong stretch of your trapezius muscle, upper and mid back.

Now open your arms wider towards the back of the room, stick your bum out, and lift your chin up towards the sky – in other words, the opposite motion of what you just did. Feel the stretch of the chest and front part of your neck.

Important: Make sure you breathe with every motion, take your time, and DON’T be afraid to move your body!!!

Repeat 10 times slowly.

Sitting neck stretch

Sit on a chair.

Gently place your right hand over your head and bring your right ear to your right shoulder. Apply pressure with your hand. Count to 10 slowly.

Do the same thing in all directions: left side, forward, and to the diagonal side, and then drop forward to touch the floor, while sitting.

Perform for about 3-4 cycles, a few times per day, especially if you are sitting at a desk all day!