Exercises While you Work – Neck/Shoulder Pain

 In Blog

People spend a lot of hours sitting at desks, in cars and travelling to and from work. Because of this we have seen an increase in numbers of people presenting with Neck, Shoulder, Mid and Low Back Pain in recent years.


Therefore here are some simple exercises that may help reduce the onset of some of these symptoms.


1. Chin Tucks

Due to sitting/driving for long periods we tend to sit with a ‘forward head’ or ‘protruding chin’ type posture. This posture causes the muscles at the back of our head to become tight, whilst the muscles at the front of the neck become long and weak. Therefore this muscle imbalance can cause problems around our upper shoulders and may even cause headaches.

  • SITTING tall with good posture. Performing a small easy movement, tuck your chin in (to make a double chin). This will lengthen the muscles at the back of the neck and help with movement of the spinal segments in the neck.

Hold 3-5 seconds, repeat x 10 times.  Ensure your head is taken straight back and that you are not looking up or down


2. Stretch Your Pecs

Our Pectoral muscles (at the front of our chest) become shortened in people who have rounded shoulders posture, commonly seen in desk workers. These muscles become shortened and affect the position of our head and shoulders. This dysfunction can lead to problems in the neck, shoulders, upper limbs and mid back. It can also be a cause of people presenting with headaches.

  • STANDING – using a door frame as support. Place each arm on the side of the door-frame. Your elbow is bent at 90 degrees. Gently lean forward into the door-frame. Feeling the stretch across the front of your chest. This may also be used in the leaning into the corner of a room. (Place arms on each side of the wall)

Hold 3-5 seconds, repeat x 10 times.

Note: People suffering from shoulder instability/dislocations may need to avoid this position.


3. Thoracic Rotations

By rotation our middle back it will help to increase our spinal movements and also help in maintaining good shoulder and neck movement.  This can be done simply when at work:

  • SITTING tall while in your chair, you can gently rotate your body to each side, this can also be carried out while adding in a breathing component. When you have rotated to each side, take a slow deep breath in while maintaining relaxed shoulders.

Hold for approx. 2-3 breaths and repeat each side x 5 times.

Note: This will help in reducing ‘accessory/upper shoulder breathing’ which can cause tension in our shoulders, and will help encouraging ‘diaphragmatic breathing’.


If you are experiencing any discomfort with these exercises or with daily living, you will greatly benefit from a consultation from our Chartered Physiotherapists.

For more information or to book your appointment please call us on 091 456 086 or you may use or online booking system by clicking here BOOK NOW


Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.

Start typing and press Enter to search