Ease Neck Tension with These Quick Exercises

Almost everyone will deal with neck tension at some point, especially with full-time desk work! Here are three exercises you can try to help reduce nagging tension in your neck and upper shoulders. Alongside these exercises, we also recommend incorporating frequent movement throughout the day. This includes getting up every 30-60 minutes to walk around (or try these exercises!) and working in a standing position, either at a standing desk or countertop.

For more tips on ergonomics, you can also check out our previous blog. We recommend 2-3 sets of 10-15 reps for each exercise.

As always, be sure to consult your physical therapist or doctor before performing any of these movements. Enjoy and reach out if you have additional questions!

phone: (212) 604-1316 | email: info@tula.nyc | www.tula.nyc

Single Arm Row with Resistance Band

1. Secure a resistance band onto something that won't move like a bar or door knob.
2. Hold the band in one hand with palm facing inward.
3. Step backwards until the band is taught.
4. Pull the band back while bending at your elbow and squeezing shoulder blade.
5. Return to starting position and repeat.
6. Perform on opposite side.

Shoulder Extension with Resistance Band

1. Secure a resistance band onto something that won't move like a bar or door knob.
2. Use both hands to hold onto the ends of the band.
3. With arms extended out in front of you and elbows completely straight, slowly pull resistance band with both arms downward towards hips near pocket level of pants. Relax to starting position and repeat.

Shoulder Shrugs/Backwards Shoulder Rolls with Resistance Band

1. Use both feet to step in the middle of a theraband to secure it from moving and then hold onto both ends of it with your hands.
2. Make sure there is appropriate resistance in the band with your arms straight. If there is too much slack in the band adjust your grip lower.
3. Bring your shoulders first up towards your ears, then backwards, and then return back to your starting position with your shoulders downwards away from your ears. Repeat.