Stretching and Strengthening at Work

Neck and spine exercises

Poor neck and spine flexibility usually appear due to prolonged sitting at work and/or holding the head in a constant stable position, like during a continued looking at the screen. The following exercises can help employees to keep the neck from stiffening up during sitting at work, but also for preventing low-back pain, inadequate postures, or awkward working positions. Follow the general recommendations for each exercise and adhere to specific instructions.

1. Back neck stretches

  • Execute this stretching exercise while sitting or standing
  • Put hands together on the back of the head
  • Slowly press the head straight down
  • Try to touch the chest with the chin
  • Keep this position for at least 10 seconds
  • Keep the spine as straight as possible

3. Back-side neck and rotation stretch

  • Stretch either while sitting or standing
  • Put the right hand on the back side of the head
  • Slowly pull the head down toward the right armpit
  • Try to touch the shoulder with the chin
  • Keep this position for at least 10 seconds
  • Repeat stretching on the other side

2. Front neck stretches

  • Stretch either while sitting or standing
  • Put hands together on the forehead
  • Slowly push the head back as far as possible
  • Point nose straight up to the ceiling
  • No arching of shoulders or spine
  • Keep this position for at least 10 seconds

2. Front neck stretches

  • Stretch either while sitting or standing
  • Put the right hand on the back side of the head
  • Slowly pull the head down toward the right armpit
  • Try to touch the shoulder with the chin
  • Keep this position for at least 10 seconds
  • Repeat stretching on the other side