The The area in which the neck and shoulders meet is a fragile framework of muscles, bones, cartilage and ligaments. When you sit with your neck tilted for a long time, the muscles in your neck and shoulders may become tense and you may feel pain. When you have this pain, there are several stretches you can do to relieve it. You can make them in the chair of your office.
Tilt your head to the side. Sit and keep your gaze forward. Keep your eyes forward while lowering your right ear towards your right shoulder. Feel the stretch on the left side of your neck and hold it for 20 to 30 seconds. Slowly raise your head and lower it to the left side. Hold again for 20 to 30 seconds. Repeat three or four times.
Rotate your head from side to side. Sit up straight and look forward. Turn your head to the right to where you feel comfortable and hold for 20 to 30 seconds. Slowly turn your head to the left side and hold again for 20 to 30 seconds. Repeat three or four times.
Lower and raise your head. Start looking straight ahead. Lower your chin to your chest to where you feel comfortable. Hold 20 to 30 seconds and lift your head. Continue to extend your head back until you are facing the ceiling. Hold 20 to 30 seconds. Repeat three or four times. If you can not tilt your head back enough to look at the ceiling, do it as far as you can.
Try to reach the sky to stretch upwards. Sit in a chair and look forward. Interlace your fingers and bring your palms out. Lift your arms straight above your body so that the palms are facing the ceiling. Keep reaching until you get a good stretch on your shoulders. Hold 20 to 30 seconds and do three or four series.
Turn your shoulders. Stand with your feet shoulder-width apart and place your arms at your sides. Push your shoulders forward and down, then up and then down, joining the shoulder blades. Impulse them down and forward again, and start again. Do this with a smooth circular motion. Perform 10 to 12 repetitions going forward, and then changing direction. Do three or four series in both directions.