Got "TECH-NECK"? 10 Stretches To Relieve Neck Pain At Your Desk

Just about everyone that sits at a computer for extended periods of time experiences neck pain and unfortunately this can cause some serious complications down the road if not addressed. Luckily, there are some steps you can take to bring your posture back to its natural and upright position and reverse the symptoms you’re experiencing while at the office.

“Tech-Neck” is typically due to 3 things: poor posture and ergonomics while sitting at your desk, stress and how you carry it, and a need to balance and strengthen the muscles that get stressed from long hours at a computer with poor posture.

*NOTE: The below stretches/movements can help reduce or alleviate symptoms but it’s important to address the root of the issue. Deeper strengthening and focused work to correct imbalances is needed to make a difference in your lasting overall health.

WHAT CAUSES NECK PAIN?

It’s important to know that neck pain doesn’t necessarily mean that the neck itself is the root cause of the pain. Since our entire body is woven together by connective tissue (fascia), tension anywhere in the body can be due to a build up of tension or pulling anywhere else down a fascial line.

The line of fascia most commonly affected by sitting at your desk is known as the superficial back line which runs from the forehead, up and over the crown of the head, down the length of the spine and back of the legs, over the heels and along the soles of your feet. This line is responsible for holding you in an upright position and extending the body.

The stretches, movements, and habits below can all be done while sitting at your desk to help ease tension and improve the mobility and stability of your neck, shoulders, and upper back.

POSTURE/ERGONOMICS:

Poor positioning while staring at a screen for hours at a time can lead to added stress on the superficial back line and result in a semi-permanent (or permanent if no changes are made) body positioning consisting of a forward head carry and rounded shoulders. This posture causes the extensors of the neck (back of the neck) to be locked in an overstretched or “long” position while carrying the weight of your head, the flexors of the neck (the front of the neck) to be locked “short” and weak, the chest to be locked short and tight and the mid and upper back to be locked long and weak. Depending on the degree of forward head carry, this can add up to an additional 50-60 lbs of added stress to the neck.

PROPER DESK POSTURE:

I know you’ve seen a million articles on proper posture, but here is my advice. Sit either at the edge of your chair on your SITS bones with a tall spine, feet flat on the floor, and chin parallel to the floor (computer should be eye level from this position) or sit all the way at the back of your chair with your lumbar spine supported, feet flat on the floor and chin parallel to the floor. From both positions, roll your shoulders back and keeping your elbows by your side, pronate your hands and turn your palms down.

COMPUTER POSITION/WORK SURFACE:

Elevate your computer (and cellphone!) to alleviate tension and weight onto the neck and spine. Adjust your chair, desk, or standing desk into a proper position for your height – computer at eye level and elbows bent to 90 degrees for a position you can easily type on your keyboard.

SITTING DURATION:

Take frequent breaks and try to avoid sitting for longer than an hour at a time. Set a timer to get up, walk around, grab some water (so important to keep your connective tissue hydrated!), and realign your posture.

SEATED DESK STRETCHES:

STRETCH/LENGTHEN:

Subocciptal Stretch: Place thumb crease in chin crease and draw chin toward chest. Gently assist with hand behind head. Hold for 5-8 breaths.

Levator Scap Stretch: Rotate head to right and drop chin down toward armpit. Gently assist with right hand. Hold for 5-8 breaths.

Neck Circles: Irradiate tension and isolate from your neck only. Draw chin down, rotate head to side, draw ear toward shoulder, circle the neck smoothly all the way around until ear reaches opposite shoulder, drop chin down and rotate back to neutral. Reverse direction. Perform 3 circles in each direction.

Passive T-Spine Rotation: Sit upright in chair, twist to the right placing left hand outside right thigh and grab edge of chair with right hand to gently assist stretch. Hold for 5 breaths.

Upper Trap Stretch: Place left arm behind back and draw right ear toward right shoulder. Gently assist with right hand and hold for 5-8 deep breaths.

Chest and Shoulder Stretch: Interlace hands behind low back. Draw shoulders back and lift the chest. Hold for 5-8 breaths.

Eagle Arms: Cross right elbow underneath left elbow and then cross forearms and place palms together. Squeeze forearms together and draw shoulders away from ears as you lift elbows up toward ceiling. Push forearms forward and gently draw chin down slightly. Hold for 5 breaths and repeat on other side.

Thoracic Extension: Hold arms of chair and place base of shoulder blades on back edge. Begin to lean backwards and place hands behind head to support neck and continue extension. Hold for 3-5 breaths.

ACTIVATION:

Active Thoracic Spine Flexion and Extension: Round back and bring hands together in front of chest. Open arms as you lift chest and squeeze shoulder blades together. Repeat x 8.

Active Thoracic Spine Rotation and Reach: Sit up tall with arms straight and palms touching. Draw right arm back, engaging upper back and return to start. Alternate sides. Choose to look back or keep eyes forward. Repeat x 5

STRENGTHEN:

Strength training is incredibly important for maintaining spinal health. Focus on strengthening the muscles that support your neck and spine such as the rhomboids, mid/lower trapezius, and core (abdominals, spinal erectors, lats, psoas, and glutes).

Would it be helpful to see some exercise video examples of recommended movements? Let me know.

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**PLEASE READ:

If you or someone you know is in need of greater help correcting posture and alleviating symptoms, consider seeing a physical therapist or pursuing a personal trainer (me, or someone like me) to focus on the root of the problem rather than only alleviating symptoms. Treatment involves education on how to reduce stress and strain while focusing on exercises to balance the appropriate musculature to create faster rehabilitation.

If your pain persists or you’re experiencing severe or sharp-shooting pain, especially if it’s associated with numbness or tingling in the arm, there may be an underlying issue and you should see your doctor or therapist.

Perfect Your Kettlebell Swing

Can we talk about the simple, yet complicated, Kettlebell Swing? This is one of the most beneficial movements that translates into true, functional and applied strength...when done correctly.

The kettlebell swing is a dynamic movement that trains your ability to maintain control with varying speeds and creates a strong foundation for generating power. And that power translates into...everything....from carrying heavy groceries, executing a golf swing, playing with your kids, surfing, thrusting your heavy suitcase into the overhead compartment, you name it.

MUSCLES WORKED:

• The entire posterior chain, but primarily,

• Glutes

• Hamstrings

• Core

BENEFITS:

• Reduces risk of injury

• Improves athletic performance in ALL activities

• Increases cardiovascular capacity

• Creates a strong foundation for force production

EXECUTION: 

*Before attempting to Swing (hinging with power), you must first MASTER basic hip hinging (example: deadlift) 

1. Stand with feet slightly wider than shoulder distance apart

2. Begin with KB on the floor about a foot in front of you, making a triangle with feet and KB

3. Hinge down and back with hips and reach forward for KB handles (aka horns). Holding onto KB, pack shoulders down and back and engage/brace core.

4. Quickly pull KB up and towards your hips/inner thighs so that forearms connect with upper inner thighs as if the bell were to tap your bottom (yes that high), while maintaining a neutral spine and engaged core

5. Immediately, thrust hips forward explosively to create momentum of the KB, keeping shoulders packed and core engaged. KB "float" height is determined by how much power you exert from your hips (*note: if the KB goes above shoulder height, you have lost the engagement in your core and shoulder complex and are using your shoulders to lift)

6. Using control, decelerate the KB back down between legs, hinging from the hips again, and immediately repeat, without pause.

CUES/REMINDERS:

• Think "hinge, pop and float" rather than "squat and lift"

• Hinge at the hips and get hips waaaay BACK

• Use hip thrust to propel weight forward and up

• Maintain neutral spine and braced core throughout movement

• Keep shins vertical

• Keep chest open and shoulders back and packed

• Forearms should touch inner thighs at bottom of swing

• Drive hips forcefully, making KB "float" to shoulder height

• Form an upright plank with your body at the top of the swing

• This is an explosive lower body movement

AVOID/DON'T: (just drilling this in here...)

• Don't Squat

• Don't let KB go below knees at the bottom of movement, do not let weight pull you down

• Don't round or arch back at any point

• Don't raise KB above shoulder height by using shoulders (*it will feel heavy if you use arms and will feel light if you drive and exert power from your legs)

Note: It is extremely beneficial to learn this move IN PERSON, but if you don't have access to a professional, consider the above tips for perfecting your form.

*Start with a weight light enough/heavy enough that allows you to perform movement with proper form. What does that mean? Light enough that you are able to maintain proper form throughout execution, yet heavy enough that allows you to exert enough power and produce force. 

The Power of Posture

The most underrated, yet influential, aspect of our health and wellness is our POSTURE.

We all know the mind and body are connected, but it is far more incredible and powerful than we give credit. Not only does posture affect our physical health and function but very importantly, posture affects our mental health and vice versa – think confidence, happiness and the ability to handle emotional and stressful situations. 

Two things to think about: How posture affects our mental state, and how posture affects our physical health and ability to move.

Consider what your posture looks like when you are feeling sad, blue or insecure in a situation. Our body pulls inward towards a fetal, self-protective positioning. Think about your posture during your daily activities – maybe you're sitting here reading this while hunched over your blue-lit screen of choice, slouching with rounded shoulders and a forward head carry, at your desk, in your car or on your phone .. these positions can negatively impact your happiness, your ability to deal with stressful situations, AND how you move and function. 

When we sit or stand with this poor posture, physically, we are compromising our ability to breathe deeply and fully, move properly, and ultimately down the road will lead to micro-trauma, muscular imbalances and injury such as neck, shoulder and lower back pain. Having a strong skeletal and muscular alignment allows the body to function at its best – efficiently, effectively and safely – minimizing the risk of injury and again, vice versa, improving your emotional state. 

Consider what your posture looks like when you are happy, excited and confident in a situation. Shoulders back, chest open, head up, core engaged and feet firmly planted on the ground. When we stand with a powerful posture – even when we don't feel so confident and powerful, there is a positive chemical shift in the brain which will ultimately shift our mood. AND, you guessed it, we can move safely and efficiently.

Through awareness and small adjustments to your routine, you have the power to change your energy and mood as well as your physical appearance, how people perceive you and your resilience to stress, injury and trauma.

For the sake of your physical and mental health, let's get in line. Exercises to promote strong posture coming your way.

Push-Up Perfection

Push-ups might seem like an incredibly simple exercise, but there is SO much more to it than simply bending your elbows and pushing yourself away from the floor.  And if you've never been able to do one or never learned how to do a proper push-up, these tips can help you get on your way to building the strength you need to complete your first one or simply perfect form. I use push-ups not only to build upper body strength, but to increase trunk stability, correct muscular imbalances and teach the body how to work as one unit. 

If you've worked with me before, you know I'm a stickler for proper form and technique in order to prevent injury and help you get the most out of your effort.

(Modifications: To decrease the intensity, perform push-ups on an incline with your hands on a stable platform (bench, table, sofa, etc). Elevate your body to a degree that allows you to perform with excellent form and decrease the angle as you get stronger, working closer to the floor.)

ALIGNMENT! is KEY to performing a safe and effective push-up

STARTING POSITION - PLANK

Upper body: Place your hands slightly wider than shoulder distance apart with your index fingers parallel to each other and align your shoulders with your wrists. As you press your hands into the floor, draw your shoulders away from your ears and down your back and visualize spinning the hands away from your torso to engage the lats and serratus anterior. This action will help you stabilize and maintain a strong upper body throughout the movement. 

Spinal Alignment: Maintain a neutral head position so your body forms a straight line from the back of your head all the way to your heels. (It can be helpful to visualize a broomstick along the backside of your body - in contact with your head, upper back, hips and heels). 

Focal Point: Pick a spot about one foot in front of your hands and maintain that focal point throughout the movement to help maintain the proper spinal alignment.

Core/Lower Body: Draw your navel up towards your spine to engage the abdominals; draw your bottom ribs and frontal hip points towards each other to fully engage the anterior core muscles; press your thighs towards the ceiling to engage the quadriceps; squeeze your glutes to help neutralize the pelvis and minimize stress to the spine; squeeze your inner thighs and ankles together to assist in engaging the entire lower body and core.

YEW! That's a lot to think about and we haven't even moved! 

BREATHWORK

Your breath is so so so important as you perform this exercise (any exercise for that matter!), giving you more power and stability for each repetition. As you sit here and read this, give this a try - take a deep breath in and exhale ALL of your air out until you feel empty. Notice how the core fully engages. 

When to breathe: INHALE as you lower your body towards the ground and EXHALE on the effort of pushing yourself back up to the starting position.

NOW THE PUSH-UP (THINK OF IT AS A MOVING PLANK!)

As you inhale, visualize slowly lowering your chest towards the floor, maintaining the alignment from your plank position. Elbows should be angled and pointed back to 45 degrees rather than directly out to the side. Use the strength of your legs and core to resist gravity and slow you down as you lower. Do not let your muscles relax. Pause when you find your edge that you can hold for a second and maintain alignment.

As you exhale, visualize lifting your body back up in a straight line as one solid unit, lifting your navel towards your spine. This movement should feel like a total body exercise, not only a chest and upper body exercise. If you lost ANY of your alignment lowering or coming back up, decrease the distance that you lower until you find you can maintain excellent form throughout. 

REMINDER ONCE AGAIN - if this feels too challenging or you cannot maintain proper alignment, elevate your push-up to an incline and perform as described above. As you increase your strength, decrease the angle of your incline to move closer to the floor. 

NO GO GET 'EM! Let me know if you have ANY questions - so happy to answer and help you perfect this universally amazing exercise.

Cheers! KM