3 exercises to help relax your neck and back from sitting at work for long periods of time

1. Neck relaxation movements

- Initial position:Sit on a chair with your back straight and your left hand holding the seat cushion.

- How to do:Place your right hand on your left ear and place your right middle finger in the ear (as shown). Tilt your head to the right while pressing with your right hand, then back. Do this 7 times, then switch sides.

Neck relaxation exercises help relieve pain caused by neck and shoulder strain.

- Effect:This movement helps you relax the muscles in the neck area, making this area relaxed, reducing muscle pain due to being stiff in a fixed position for a long time, especially for office workers with computers, phones and smart electronic devices.

2. Wrist relaxation movement

-Initial position:Erect.

-How to do:Stretch your arms out in front of you and cross your fingers, palms facing out, so that your arms form a rectangle. Then push your arms to the right, keeping your arms straight and parallel, without bending your elbows. Hold for 7 seconds.

Do 7 times then switch sides.

The wrist release movement helps relax the shoulder area.

- Effect:This exercise helps to relax your wrists. When your wrists are relaxed, it will help your neck and shoulders to relax as well.

3. Back relaxation movements

-Initial position:Stand with feet hip-width apart.

- How to do:Reach both arms forward, using your right hand to grab your left wrist. Pull your left arm to the right, twisting your spine without moving your hips. Hold for 7 seconds, then slowly return.

Do 7 reps, focusing on the stretch. Then switch sides.

-Effect:This exercise helps relax the lumbar region, which is prone to pain and fatigue when working in a sitting position for long periods of time. It is suitable for office workers and helps stretch the back muscles.

Stretching movements include movements that lengthen muscles that are most of the time contracted and cause muscle pain, large muscles such as the muscles of the back, shoulders, chest, arms, legs, abdomen...

While exercising, you need to walk gently, slowly, without straining and stop before the pain threshold.

Also, make sure to breathe from your belly to increase the effectiveness of the relaxation.