Office Hacks to Reduce Neck Pain 

Our Office Managers are the backbone to our clinics. But how do they manage their own neck and back?! By doing simple exercises right in their office!

Exercise 1: Levator Scapulae/Upper Trapezius stretch

• Place one hand on top of your head
• Bring your right ear toward your right shoulder until you feel a stretch on the left side of your neck
• Bring your chin down toward your armpit to adjust the stretch to  your Levator Scapulae
• Perform 3 sets of 30 second holds on each side, 3 times per day

Exercise 2: Doorway Pectoralis Stretch

• While standing in a doorway, bring your elbows up to shoulder level with your forearms along the side of the door
• Place one foot forward and lean forward until a stretch is felt along the front of your chest.
• Perform 3 Sets of 30 seconds holds on each side, 3 times a day

Exercise 3: Scapular Squeezes with Band

• Stand upright with your elbows bent to 90 degrees and palms facing up
• Squeeze your shoulder blades together as you bring your hands outward
• Perform 2 sets of 10 repetitions

Exercise 4: Rows with Band

• Tie or wrap a theraband around a doorknob at about elbow level
• Stand upright, facing a secured theraband
• Hold the band with both hands (palms face in)
• Squeeze your shoulder blades together as you pull your elbows toward your side
• Perform 2 Sets of 10 reps

Exercise 5: Chin Tucks

• Stand or sit with your chest up, shoulders back, and head facing forward
• Gently flatten out the back of your neck by pulling your chin back
• Keep your chest upright and shoulders back
• Perform 2 Sets of 10 repetitions with 5 second holds

Exercise 6: Foam Roll Thoracic

• Extensions: Lie on your back with the foam roll perpendicular to your spine
• Place your hands behind your head to support your neck
• Gently curl your head and shoulders up and back
• Perform 3 sets of 30 seconds

Exercise 7: Hypervolt

• You can also use massage tools, such as the Hypervolt to help get stubborn muscles to relax
• Use for 3-5 minutes

Kimi Takaoki, DPT