You work like a dog, because let’s face it—money doesn’t grow on trees. You put in long hours sitting at your desk typing away, brainstorming and in general, being a superstar at what you do that no one else can do in the same way. But why should your health suffer because of it? Got a case of unbearable neck pain or shoulder tension? The only way out of this one is through. So, here are some exercises you can do right at your desk to get you through the pain, and onto the (painless) other side of the tunnel!

Back View of a Man with Neck PainFlex the Neck

If you wake up with a stiff neck, it needs to be worked out. One of the easiest places to work it out is at your desk! So, while you take a much needed three minute break in between email sending and excel spreadsheet sorting, start with the following exercise.

Begin by sitting in your chair, making sure that your posture is straight.  While keeping your back and neck completely straight, slowly lower your head down.  Lower your head as far as it will go, and then hold it in that position. Come back to your starting position, and then slowly go back down but this time, bring your chin to your chest as close as you can. Hold that position (going down as low as you can) for as long as you can. Then, slowly bring it back up again and repeat, from your beginning position.

Neck and Shoulder Rotation

When your neck and/or shoulders are tense, nothing feels better than a quick rotation pick-me-up. It not only relives the pain or discomfort you’re feeling, but relives the stress as well. Start by sitting down or standing in an upright position and slowly rotate your head in a circular motion. Straight forward, and easy to do (while hanging out at your desk or the break room), it’s an instant mood lifter you need to implement on a daily basis.

Drawing Circles With Your Shoulders Businessman With Shoulder Pain Using Computer

Have you noticed a work stress and shoulder pain correlation yet? No matter how in control you may be with the stress that comes in your life (by exercising regularly, eating right, getting enough sleep, etc.) your body manifests tension that you experience throughout your day. It’s a given, and a guarantee. The trick is, soothing those body parts—such as the shoulders which often hold the majority of your stress-before it affects your overall health and wellbeing.

Drawing circles with your shoulders works in the same way you draw circles with your head. Lift your shoulders up, and rotate them around to form the shape of a circle. Move in a frontwards motion, followed by a backwards motion for a minute or two, several times a day. Inhale deeply through your nose, and exhale through your mouth.

While you can’t altogether avoid neck and shoulder pain, you can work it out with these exercises to regain a state of balance, harmony and good health.