Sitting and working in front of a computer all day almost every day can cause neck, shoulder, and arm pain from improper sitting posture. This often happens because the neck tends to lean forward and the shoulders lift unknowingly. If left untreated, it could lead to office syndrome. Therefore, taking some time to regularly exercise the neck, shoulders, and arms can help prevent office syndrome.
The following exercises are easy to perform and take little time, helping to strengthen muscles and keep office syndrome at bay.
Exercise 1 Low Load Neck Exerciser (Chin Tuck)
Helps strengthen the deep neck flexor muscles (Deep Neck Flexor) and relax with deep breathing to get oxygen into the body.
- Sit up straight, tuck in the chin to create a double chin.
- Gently tense the neck, take a deep breath, and count from 1–10, then exhale.
- Perform this exercise 1–2 times every hour.
Exercise 2 Isometric Neck Exercise
Tense the neck muscles in 4 directions to increase the strength of the upper neck muscles.
- Sit up straight, place the left hand over the right hand on the forehead, tense the neck muscles to move the head as little as possible, hold and count 1–10.
- Move the hands to the back of the head, tense the neck muscles to move the head as little as possible, hold and count 1–10.
- Raise your right hand and place the palm against the right side of your head, tense the neck muscles to move the head as little as possible, hold and count 1–10.
- Raise your left hand and place the palm against the left side of your head, tense the neck muscles to move the head as little as possible, hold and count 1–10.
- Perform the entire set 1–2 times every hour.
- While holding the stretch, breathe normally, do not hold your breath.
Exercise 3 Angel Wings Exercise (Angel Wings)
Strengthen the scapular muscles.
- Sit up straight, spread your arms to bring the scapulae together.
- Raise your arms until your fists meet above your head.
- Pull your arms down to shoulder height.
- Perform this exercise 1–2 times every hour.
Exercise 4 Stretching Exercise Stretching muscles
Helps reduce injuries and improve mobility. Divided into:
- Stretching the side neck muscles
- Sit up straight, place the right hand on the left temple above the ear, pull it to the side, tilt slightly forward, at an angle so that you can see your left knee and armpit. Gently tense the neck muscles, hold and count 1–10.
- Sit up straight, place the left hand on the right temple above the ear, pull it to the side, tilt slightly forward, at an angle so that you can see your right knee and armpit. Gently tense the neck muscles, hold and count 1–10.
- Perform the entire set 1–2 times every hour.
- Stretching the front neck muscles
- Both hands together, use the thumbs to push under the left and right chin to push the neck back, hold and count 1–10.
- Perform the entire set 1–2 times every hour.
- Stretching the shoulder blade muscles
- Gently place the left hand on the right shoulder, use the right hand to hold the left elbow, gently pull towards yourself with the arm close to the body, elbows not flaring, hold and count 1–10.
- Gently place the right hand on the left shoulder, use the left hand to hold the right elbow, gently pull towards yourself with the arm close to the body, elbows not flaring, hold and count 1–10.
- Perform the entire set 1–2 times every hour.
- Stretching the upper arm muscles
- Raise both hands up, use the right hand to grab the left wrist, gently pull back, hold and count 1–10.
- Raise both hands up, use the left hand to grab the right wrist, gently pull back, hold and count 1–10.
- If you can reach the elbow, grab it instead of the wrist. Be careful not to push your neck down.
- Perform the entire set 1–2 times every hour.
- Stretching the middle back scapula muscles
- Join fingers together and stretch your arms forward as far as possible to open the scapulae, hold and count 1–10.
- Perform the entire set 1–2 times every hour.
- Stretching the arm muscles
- Extend your right arm forward, palm up, then use your left hand to push the palm down until it feels tight, hold and count 1–10.
- Extend your left arm forward, palm up, then use your right hand to push the palm down until it feels tight, hold and count 1–10.
- Perform the entire set 1–2 times every hour.
If neck, shoulder, and arm pain becomes unbearable while working, it may be a sign of a more severe office syndrome than you think. Consult a doctor promptly for treatment to avoid any impact on your daily life.
Hospitals specializing inoffice syndrome treatment
Bangkok Hospital’s Rehabilitation Medicine Center features a team of experienced specialists and multidisciplinary professionals who provide close care, rehabilitation, and consultation using modern equipment to treat neck, shoulder, and arm pain from office syndrome, helping to reduce the severity of the condition and improve quality of life.
Doctors specializing inoffice syndrome treatment
Dr. Pichet Yiemsiri Rehabilitation Medicine Specialist, Bangkok Hospital
You can click here to book an appointment yourself.
