5 simple exercises to do at your computer which may help improve posture and pain 

None of these exercises should cause pain. If they do, stop immediately. Slow and gentle stretching is recommended. We accept no responsibility for any injury or issue arising from completing these exercises. Repeat the exercises regularly to maintain results.

  • Nodding

Turn your head slowly from side to side. Do not tilt it backwards at all. Then nod your head gently by pulling your chin in and continue nodding your head whilst turning from side to side. You should feel stretching on the side of the neck you are turning away from. If you get any discomfort you are turning too far, so ease off a little.

  • Shoulder hugs for the upper back

Hug your shoulders so that one elbow is above the other. Now slowly draw a figure eight with the points of your elbows (take up to 10 seconds) Don’t let your head fall backwards when doing this exercise

  • Shoulder rolls

Gently roll your shoulders 10 times in both directions with your arms by your sides. Whilst rolling the shoulders try to go slowly and as far as you feel comfortable to go.

  • Neck stretches

With your chin held gently in towards your neck, drop your right ear towards your right shoulder so as to bend your neck sideways. Hold this stretch for 10 seconds. You should feel a stretch on the left side of your neck. Slowly reposition your neck back to the centre and then repeat on the left with the left ear moving towards the left shoulder. This you should feel on the right of your neck. Hold for 10 seconds.

  • Shoulder shrugs

Shrug your shoulders, whilst breathing in. Raise them up to your ears as high as possible. Hold for 5 seconds, then lower whilst breathing out. Using the breathing will help you to relax too!