So you’ve heard it time and time again, stretch as much as you can. What does that mean exactly? Maybe you are not an amateur athlete or professional but are you a desk jockey? The good news is stretching for the desk jockey can benefit everyone and it’s easier than you think.

An athlete, pro or not usually has a stretching routine in place. This is to prevent injuries and to get tight muscles to relax. So why does the desk jockey need to incorporate stretching? The muscles in the neck and back become very tight and this causes multiple issues after long hours. That being said adding simple stretches into the day can help alleviate sometimes even prevent such issues.

Now that being said my first word of advice is to get up every hour, move around! Sitting too long, reduces circulation and muscles need blood flow to function properly. The second piece of advice is to start with simple steps, one of my favorite stretches is the chair/stop light stretch.

Modified Chair/Stoplight Stretch

To start, move your neck side to side for about 30 secs very gently just to get the blood flow started. Next, grab the chair with one hand and with the opposite hand grab the top of your head and pull to the same shoulder. Only pull until you feel a slight stretch (you should feel NO pain) and hold for 45 seconds to a minute and repeat on the opposite side. I personally feel as though the longer the stretch the better chance the muscle has to relax.

Shoulder/Neck stretch

Another good stretch for the shoulders is to simple clasp your hands behind your back and push down. Hold this again for up to a minute and then relax. Now to add to this stretch move your head side to side ever so slowly and you will feel even more of a stretch in the neck and shoulders.

If you can incorporate these two simple stretches into your daily routine, I can almost guarantee you will see results. At the very minimum, you will be proactively improving circulation and the lengthening of the muscle reducing the chance of tension.

Whether you’re a desk jockey or not these are simple ways to stretch your neck with minimal effort or time. With all-new things start off slow and work your way up. Please remember if at any point anything is uncomfortable immediately stop. Looking for other ways to stretch check out this link from self.com or check out my other blogs!!

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