Self Care


The following stretches are intended to increase range of motion and help alleviate neck and shoulder tension that may be caused by to stress or long hours in front of a computer.  If you have ongoing pain or discomfort, or believe that you have an injury or medical condition, please consult with your health care provider before using any of these techniques.


Neck Stretch 1

Sit straight, keeping your shoulders level. Let gravity lower your left ear toward your left shoulder until you feel a stretch. DO NOT FORCE IT. To maximize the stretch, put your left hand on your head above your right ear and gently pull down. Hold the position for 5–10 deep breaths. Repeat on the right side.

   



Neck Stretch 2

With your shoulders level, turn your head 45 degrees to the left. Slowly drop your chin toward your chest as if looking at your left foot. DO NOT FORCE IT. To maximize the stretch, put your left hand above and behind your right ear and gently pull down. Hold the position for 5–10 deep breaths. Repeat on the right side.

   



Neck Roll

With shoulders level, start by dropping your right ear toward your right shoulder. Letting your chin lead, rotate your head down toward your chest and up to the left in a circular motion. Stop with your left ear toward your left shoulder and NEVER roll your head all the way back. Repeat the same motion, this time from right to left. Slowly repeat the sequence 5 times.

       



Shoulder Shrug 

With shoulders level, raise your shoulders up toward your ear. Hold for 3-5 seconds. While shoulders are raised, pull shoulders back by squeezing your shoulder blades together before dropping your shoulders. Repeat 5 times.





Suggested Seated Computer Posture

To avoid lower back pain, sit back in your chair for proper lumbar support.