Deskercise ~ Neck & Back Stretch

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Neck and back pain have become common complaints in the work place. Sitting or standing while using a computer can strain these sensitive areas. In between task take a few minutes to try these simple exercises to move and stretch.

Standing Back Extension

Alternating Body Hugs

Chin Tucks

Lateral Neck Stretch

Standing Back Extension

  • Begin the movement by standing on the board with your arms to your sides.
  • Slowly extend your arms up above your head and reach toward the ceiling.
  • Move your head and arms backward as you make a slight arch to your back.
  • Pause and hold for a few seconds.
  • Slowly return the arms forward to the straight up position.
  • Then repeat the backward and forward movement for 5 to 10 reps pausing for a few seconds each time.

Alternating Body Hugs (Hug Stretch)

  • You can do this easy exercise to relieve tension and relax tight shoulder muscles in your upper back.
  • The movement also helps you to maintain correct posture at your standing desk.
  • While you are standing with feet in a neutral position on the Wurf Board, simply bring your arms up to shoulder level and then wrap them around your sides as though you are giving your self a hug.
  • Return your hands outward, then back and repeat the movement 5 or 10 times.

Chin Tucks (Chin to Chest Stretch)

  • Stand facing the desk with your feet in a neutral position about hip-width apart.
  • Bring one arm up placing your hand at the back of your head.
  • Slowly bring your chin down toward your chest applying a slight amount of pressure with your hand.
  • Pause and hold for a few seconds when you begin to feel the stretch.
  • Return your head back to a neutral position and repeat the movement.
  • When done, return your arm to your side and resume your upright neutral position.

Lateral Neck Stretch

  • Stand facing the desk with your feet in a neutral position about hip-width apart.
  • Slowly reach to the top of your head with one arm.
  • Pull your head gently toward your shoulder.
  • Pause and hold for a few seconds when you begin to feel the stretch.
  • Slowly release bringing your arm down to your side and your head back to a neutral position.
  • Repeat the stretch with your other arm pulling your head in the opposite direction.