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Work from home Desk Exercises for the Neck & Shoulder


When you are working from home, you may turn out to be sitting in wrong postures and work for lengthy hours on the laptop. This regularly effects in stiff muscles and pain for your neck and shoulders, all of which would possibly restrict the mobility of your upper body. You can try out those neck physical activities anytime, everywhere to enhance the mobility and versatility of your upper body.


The Side Stretch

The side stretch allows to reinforce the muscles among the ribs and relaxes the neck and shoulder to keep away from neck pain.

  1. Sit in a strong chair with your feet flat on the floor

  2. Lean ahead barely to keep away from "hunching" your lower back and shoulders Keep the hips, shoulders, and ears in a instantly up-and-down line

  3. Raise the proper arm overhead and bend your upper body to the left in a reaching motion.

  4. Keep the upper body facing straight ahead. Avoid twisting to the side as you bend You must sense the muscles lightly stretch all alongside your side from your lower back and up on your shoulder.

  5. Hold the stretch for 15 seconds. Return to the beginning stance Switch sides and carry out the stretch in the opposite direction.


Cross-Body Shoulder Stretch

This exercising allows stretch the shoulder muscles.


  1. Sit on a strong chair; take hold of one arm above the elbow with the other hand, and pull it throughout the body closer to the chest till a stretch is felt in the shoulder

  2. Keep your elbows beneath shoulder height

  3. Hold for at the least 15 seconds

  4. Repeat on the opposite side


Hands Clasped Palm Press

This stretch allows loosen up shoulders and also can be used to workout the rotation of your forearms.


  1. Start with the arms clasped in the front of your chest, and fingers going through back.

  2. Turn the fingers outwards and raise palms overhead.

  3. Straighten the elbows while the palms are over the head and reach up with ribs and shoulders.

  4. Return to the beginning stance.

  5. Switch the interlock of your fingers and repeat the above steps in the equal order.


The above exercises to your neck and shoulder may be completed on a chair at your home or workplace desk. Do them often for significant relief from neck pain and anxiety in the shoulders.