In today’s digital age corporate wellness programs is very important. Corporate employees stick with digital screens, and due to this their necks are heavy due to screen-heavy lifestyles Whether glued to a laptop, smartphone, or tablet, looking down for extended periods puts strain on employee neck muscles and nerves in their neck, causing pain, stiffness, and a headache.
While supplemental rest and good posture are important for long-term neck health, simple stretches can provide immediate relief and prevent long-term problems.
Here are 5 simple exercises you can do to reduce neck tension during employee workday:
Neck Tilt
Begin by gently rotating your head to one side, creating a relaxing relaxation of your neck muscles. Hold this position for about 15 seconds as you feel the tension disappear. Then, make a kind turn to the other side, making sure both sides get equal attention. This gentle exercise helps to release built-up tension in the neck, promotes relaxation, and reduces stress.
Chin Tucks
Maintain good posture while sitting up straight, and gently pull your chin towards your chest, creating a subtle double facial expression. Hold this position for about 10 seconds before releasing. This simple but effective exercise helps to combat the headache that is often associated with prolonged screen time. By engaging the muscles in the front of the neck, it creates alignment and relieves tension.
Shoulder Rolls
Take a moment to bring your shoulders back in a smooth, circular motion, releasing the tension with each turn. Step back several times and switch to forward rolls to relax your muscles again. Aim to perform this exercise for at least 30 seconds while slowly releasing accumulated tension and encouraging relaxation. This exercise, which targets the upper back muscles of the shoulder, supports neck extension and helps provide overall relief from screen-induced stress.
Neck Rotation
Slowly turn your head to one side, and let the neck muscles gently relax while holding the position for about 10 seconds Focus on any resistance and avoid crowding you have stretched beyond your comfort zone. Repeat this movement on the opposite side, making sure to stretch both sides of your neck equally. Adding neck flexibility to your routine helps improve flexibility and mobility, and reduces the stiffness that can result from prolonged track use.
Ear to Shoulder Stretch
Find a comfortable position and gently bring one ear towards the corresponding shoulder, experiencing a gentle stretch along the side of your neck. Hold this position for about 15 seconds before switching to the other side. This exercise effectively targets the muscles on the side of the neck, relieving tension and promoting relaxation. By incorporating regular stretching into your daily routine, you can prevent stiffness and discomfort associated with prolonged screen time.
Conclusion
Incorporating these five simple exercises into a daily routine at the workplace can make a big difference in relieving neck strain. Remember that investing in employee wellness is key to creating a positive company culture and ensuring long-term success. Put corporate well-being first by empowering employees to prioritize their health and incorporate these practices into their daily lives.
Invest in ergonomic equipment & corporate wellness programs. Adjustable chairs reveal stands, and keyboard wrist rests can appreciably improve posture and reduce pressure. Corporate businesses can create a more fit and greater productive environment by prioritizing employee well-being. Remember, a glad and healthy workforce is a successful team of workers. Ergophyx provides tailored corporate wellness programs as per employees’ health needs. Book your sessions now!