Health Scope: Stretches for desk workers


A few years back I injured my neck. Bad. Like ended up with paralysis in my arm that had to be fixed in surgery bad.

It stemmed from a lot of things: genetic predisposition, weak neck muscles, heavy overhead lifting with improper form, and a crap ton of shoveling. (Thanks Minnesota winters.)

I've since fully recovered and that experience has taught me hell of a lot about my body.

At the time my doctors wanted me to get a spinal fusion, but I wasn't even 30 years old and I couldn't bring myself to permanently fuse my spine together and lose all mobility in 3 sections of my neck - which inevitably leads to more pain/injuries/surgeries at other sections of the spine down the line.

So I chose a more conservative route with a less invasive surgery but a whole lot more physical therapy. Today, I still do my PT exercises multiple times a week and you can even find me lying on the floor of my living room at times; with my head in a funny traction machine that takes the pressure off the remaining herniated discs still in my neck.

Long story short, pain management is a large part of my life. And sitting at the computer for hours at a time always gives me more pain.

(And yes, I've tried moving my keyboard position, my eye level position, my desk, my chair, the list is endless.)

Want to know what helps the most to relieve neck pain caused by long days of writing? Stretching.

I don't know about you, but when I get into a creative flow and sit down to write at my laptop, an hour can easily go by in a flash. Sometimes two or three! And sitting that long at my desk always leaves my body feeling stiff - bringing my neck pain back with a vengeance.

So today I wanted to share with you just a few of the stretches I do on a regular basis to relieve the neck and upper back pain that comes along with working at a desk.

I hope you find these stretches as beneficial for you as they have been for me.


  • Stretches for your neck and shoulders
  • Scalene muscles and deep neck flexors


Sore neck from computer work? Follow this quick stretching routine to loosen up! [TWEET THIS!]

Fan of the pomodoro technique? Here's what you can do during that 5 min break! [TWEET THIS!]

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