Working from home? Here’s how to keep your neck and shoulders feeling great

If you’re working from home at a laptop you might be getting achy shoulders and a stiff neck
& upper back. Our Osteopath Sarah is here to explain a few easy stretches which will help you feel
relaxed again.

1. Chair Rotations
   Sit facing forwards with your feet on the floor. Slowly twist to one side, taking care not to lean backwards or sideways. Hold on to the back of your chair if you can reach. You should feel a pleasant stretch in your back. Hold this position for 10 seconds, then face forwards again. Repeat 3 times on each side.
   
   
2. Neck Stretch
   Sit or stand upright. Drop your chin into your chest. Lean your head to the left. You should feel a nice stretch over your right shoulder. Use your left hand to apply gentle pressure on your head. This will make the stretch feel a bit stronger. Hold for 10 seconds. Repeat 3 times on each side.
   
   
3. Shoulder Blade Pinches
   Sit or stand upright. Hold your arms out to the side. Slowly pull your shoulder blades backwards and together, as if you are trying to pinch them together. Hold for 5 seconds. Repeat 3 times.
   
   
4. Shoulder rolls
   This is a very easy exercise! Shrug your shoulders up and forwards 5 times, then up and backwards 5 times.
   
   
5. Upper back extension
   Sit upright. Place your hands on the back of your head. Pull your elbows backwards. Then slightly lean your shoulders backwards. You should feel a pleasant stretch in your upper/mid back and across your chest. Hold for 10 seconds. Repeat 3 times.
   
   You can perform these exercises as often as you like. Stop stretching if you feel pain, dizziness or nausea.
   
   These stretches are helpful for releasing tension in your neck and upper back. You’ll feel even better if you take frequent breaks from your computer and if you do 30-60 minutes of physical activity every day. Walking, cycling, running & dancing are all great options!