As we enter 2025, some Perth office workers are returning to their desks after years of remote work (and in some cases losing their jobs and going freelance because they don’t want to work in a stuffy CBD office). While the familiar routine of office life consumes the reluctant, it’s crucial to address the physical challenges that come with prolonged sitting and computer use. Even if at home.
This guide focuses on maintaining the health of your head, neck and shoulders, offering some very practical tips to alleviate stress and prevent stiffness in this area.
- Read our article: 7 ways to relax when you’re stressed
Understanding the Anatomy
The neck and shoulders are complex areas of the body, housing numerous muscles that work together to support your head and enable movement. Key muscles include:
Sternocleidomastoid (SCM)
This large, easily recognisable muscle runs from behind the ear to the collarbone and sternum. It’s responsible for rotating and tilting the head.
Trapezius
A large, diamond-shaped muscle that extends from the base of the skull to the middle of the back and out to the shoulder blades. It’s crucial for good movement and posture in the neck and shoulders.
Levator scapulae
This muscle runs from the upper cervical vertebrae to the top of the shoulder blade, helping to lift the shoulder and rotate the neck.
Deep cervical flexors
These muscles, including the longus capitis and longus colli, run down the front of the cervical spine and are vital for neck stability and flexion.
Understanding these muscles can help you target your self-care efforts more effectively.
Self-Care Techniques for Office Workers
1. Desk Stretches
Incorporating regular stretches into your workday can significantly reduce tension in the neck and shoulders and improve flexibility. Here are some simple exercises you can do right at your desk:
Neck Rolls: Gently roll your head in a circular motion, first clockwise, then counterclockwise. This helps loosen the neck muscles and improve circulation.
Shoulder Shrugs: Raise your shoulders towards your ears, hold for a few seconds, then release. Repeat 10-15 times. This exercise helps relieve tension in the upper trapezius.
Chin Tucks: Sit up straight and gently tuck your chin towards your chest, creating a “double chin.” Hold for 10 seconds and release. This strengthens the deep cervical flexors.
Pectoral Stretch: Clasp your hands behind your back, push your chest outward, and raise your chin. Hold for 10-30 seconds to stretch the chest muscles and counteract the forward-leaning posture common in desk work.
2. Posture Awareness
Maintaining good posture is crucial for preventing neck and shoulder pain. Here are some tips:
- Sit with your back against the chair, feet flat on the floor, and shoulders relaxed.
- Position your computer screen at eye level to avoid neck strain.
- Keep your elbows close to your body and bent at a 90-degree angle when typing[4].
3. Movement Breaks
Regular movement is essential for preventing stiffness and improving overall well-being.
Try these strategies:
The 30:30 Rule: For every 30 minutes of sitting, stand up and move for 30 seconds. This could be as simple as walking to the water cooler or doing a quick stretch.
Walking Meetings: Suggest walking meetings for discussions that don’t require a computer. This gets you moving and can boost creativity.
Desk Exercises: Incorporate simple exercises that use your chair or desk for support:
- Chair Squats: Stand up from your chair, hover just above the seat for a few seconds, then slowly sit back down. Repeat 10-15 times.
- Desk Push-ups: Place your hands on the edge of your desk, walk your feet back, and perform push-ups at an angle.
- Seated Marches: While sitting, lift your knees alternately as if marching in place. This engages your core and improves circulation.
Comprehensive Strategies for Long-Term Health
1. Ergonomic Workspace Setup
Invest in an ergonomic chair and consider a standing desk to alternate between sitting and standing throughout the day. Proper ergonomics can significantly reduce strain on your neck and shoulders.
2. Strength Training
Incorporating strength training exercises for tight neck and shoulders can improve their endurance and reduce the risk of pain. Consider exercises like:
- Shoulder blade squeezes
- Resistance band rows
- Neck flexion and extension exercises (with guidance from a professional)
3. Mindfulness and Stress Reduction
Stress can contribute to muscle tension in the neck and shoulders. Practice mindfulness techniques or deep breathing exercises throughout the day to reduce stress and promote relaxation.
4. Hydration and Nutrition
Staying well-hydrated and maintaining a balanced diet can improve muscle health and reduce inflammation in the neck and shoulders. Keep a water bottle at your desk and aim to drink regularly throughout the day.
5. Regular Eye Breaks
Eye strain can contribute to neck pain as we tend to crane our necks forward when struggling to see. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
6. After-Work Activities
Engage in activities that counteract the effects of desk work:
- Swimming: An excellent low-impact exercise that engages the whole body and can help improve posture.
- Yoga: Promotes flexibility, strength, and body awareness.
- Pilates: Focuses on core strength, which is crucial for maintaining good posture.
Regular Weekly Massage
Naturally, we’re going to plug our service.
While regular massage therapy can be incredibly beneficial for Perth office workers, incorporating these self-care techniques into your daily routine can significantly improve your comfort and productivity – eventually reducing chronic pain in the neck and shoulders.
Remember, the key is consistency. Make these practices a habit, and you’ll likely see a noticeable difference in how you feel at the end of each workday.
- And here are: 7 reasons to get massaged at work
As we adapt to the evolving landscape of office work in Perth in 2025, it’s more important than ever to prioritise physical well-being.
By taking proactive steps to care for your head, neck and shoulders, you’re investing in your long-term health and ensuring that you can perform at your best, both in and out of the office.
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