Three exercises to reduce neck and shoulder fatigue at the desk for office workers

MSc Tran Van Dan, Department of Physical Therapy and Rehabilitation, Tam Anh General Hospital, Hanoi, said that office workers sit for long periods of time causing reduced blood circulation, increasing pressure on the musculoskeletal system. Muscle groups of the neck, shoulders and back that maintain the same position for too long are susceptible to contraction and stiffness, thereby forming dull pain that lasts or recurs many times. Sitting for long periods of time also has a negative impact on overall health, slowing down metabolism, risk of overweight, metabolic disorders and cardiovascular diseases.

Office workers should combine exercise with sitting to improve health, reduce stress and fatigue and increase productivity. Master Dan instructs three movements that office workers can do right at their desk to reduce neck and shoulder fatigue.

Chin retracting exercise

The practitioner sits with his back straight, looks forward, places his fingers on his chin, slowly pushes his chin and head straight back until he feels tension in the head and neck area. Hold the position for 5 seconds, then return to the starting position. Repeat this process about 10 times or more until you feel comfortable. This exercise helps restore a straight head position and is recommended for people with “turtle neck syndrome”, leaning forward, and hunched shoulders commonly found in office workers.

Lateral neck strain

The practitioner sits straight, right hand placed on the top of the head on the left side, gently tilts the head to the right, using hand strength to help bring the ear closer to the right shoulder. The left hand can be placed under the buttocks or clinging to the edge of the chair to increase tension. Be careful not to shrug your shoulders toward your ears, let your shoulders relax completely. Hold for 20-30 seconds, then switch sides. This exercise focuses on relaxing the shoulder muscles (upper trapezius muscle), which often becomes tight when working with a computer.

Squeeze your shoulder blades

Shoulder blade compression helps expand the chest and activate the muscle groups between the shoulder blades, reducing the burden on the neck area.

The practitioner stands or sits straight, arms relaxed along the body. Slowly squeeze your shoulder blades together (imagine trying to hold a pen in the middle of your back). Hold this position for 5 seconds, then relax. Do 10-15 times.

Master Dan noted that in addition to the above three exercises, office workers should maintain the correct sitting posture, sit straight, adjust the chair, desk, and screen to the correct eye level to help maintain physiological posture, limit muscle tension and pain due to incorrect posture. After every 45-60 consecutive hours of sitting, you should stand up and walk around to stimulate blood circulation and reduce stagnation in the shoulder muscles and joints.

If the shoulder shows signs of persistent pain and does not improve with regular exercise, the patient should go for examination at a multi-specialty hospital, combining musculoskeletal, physical therapy and rehabilitation. Depending on the condition, the doctor prescribes some initial methods such as electroshock, ultrasound therapy, shock waves, exercise… to help relax, reduce pain and increase effectiveness when combined with exercise.