{"id":1199,"date":"2010-05-28T11:59:08","date_gmt":"2010-05-28T15:59:08","guid":{"rendered":"http:\/\/eastpointe.wpengine.com\/physical-therapy-exercises-to-prevent-poor-posture-and-neck-pain-while-working-on-the-computer\/"},"modified":"2023-10-16T11:56:35","modified_gmt":"2023-10-16T15:56:35","slug":"physical-therapy-exercises-to-prevent-poor-posture-and-neck-pain-while-working-on-the-computer","status":"publish","type":"post","link":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/physical-therapy-exercises-to-prevent-poor-posture-and-neck-pain-while-working-on-the-computer\/","title":{"rendered":"Physical Therapy Exercises to Prevent Poor Posture and Neck Pain while Working on the Computer"},"content":{"rendered":"<div class=\"hs-migrated-cms-post\">\n<p>Many of us spend a lot of time on the computer, for work or for fun. While doing so, we tend to slouch; the shoulders roll forward and the head tips forward. Over time, this can cause bad posture and can contribute to pain, tightness of pectoral (chest) muscles, weakness of neck and upper back muscles.<\/p>\n<p><!--more--><\/p>\n<p>Try these exercises to help prevent problems. These should be performed every hour that you are at the computer.<\/p>\n<p><b>1. Scapular Squeezes<\/b><br \/>\nSit up straight and squeeze your shoulder blades together. Hold it for 5 seconds. Repeat 10 times.<\/p>\n<p><b>2. Scapular Rolls<\/b><br \/>\nRoll your shoulders up, back, then down. Hold it for 5 seconds. Repeat 10 times.<\/p>\n<p><b>3. Upper Trapezius Stretch <\/b><br \/>\nLook down towards one shoulder. A stretch should be felt in your neck. Hold it for<img decoding=\"async\" title=\"\" src=\"\/\/cdn2.hubspot.net\/hub\/54071\/file-14533474-jpg\/images\/trapezius_stretch-resized-600.jpg\" alt=\"Physical Therapy - Trapezius Stretch\" width=\"168\" height=\"126\" align=\"right\" border=\"0\" hspace=\"\" vspace=\"\" \/> 30 seconds. Repeat on other side. This stretch should be comfortable, not painful.<\/p>\n<p><b>4. Chin Tucks<\/b><br \/>\nPull your head straight back, keeping the eyes and jaw level. Do not stick your chin out when you return to resting position. Hold it for 5 seconds. Repeat 10 times.<\/p>\n<table border=\"0\">\n<tbody>\n<tr>\n<td><img decoding=\"async\" title=\"\" src=\"\/\/cdn2.hubspot.net\/hub\/54071\/file-14508574-jpg\/images\/chin_tuck_start_position-resized-600.jpg\" alt=\"Physical Therapy Exercise - Chin Tuck start\" width=\"147\" height=\"111\" align=\"none\" border=\"0\" hspace=\"\" vspace=\"\" \/><\/td>\n<td><img decoding=\"async\" title=\"\" src=\"\/\/cdn2.hubspot.net\/hub\/54071\/file-14508508-jpg\/images\/chin_tuck_end_position-resized-600.jpg\" alt=\"Physical Therapy Exercise - Chin Tuck End\" width=\"149\" height=\"112\" align=\"none\" border=\"0\" hspace=\"\" vspace=\"\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><b>5. Pectoral Stretch<\/b><br \/>\nUsing a doorway, place your hands on the door frame at shoulder height. Also keep your elbows at shoulder height. Take a step forward with either leg and lean forward until you feel a stretch across your chest. Hold it for 30 seconds. This stretch should be comfortable, not painful.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Many of us spend a lot of time on the computer, for work or for fun. While doing so, we tend to slouch; the shoulders roll forward and the head tips forward. Over time, this can cause bad posture and can contribute to pain, tightness of pectoral (chest) muscles, weakness of neck and upper back [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":6297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[100],"tags":[],"class_list":["post-1199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-therapy"],"acf":[],"aioseo_notices":[],"publishpress_future_action":{"enabled":false,"date":"2026-05-31 22:59:56","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"_links":{"self":[{"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/posts\/1199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/comments?post=1199"}],"version-history":[{"count":0,"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/posts\/1199\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/media\/6297"}],"wp:attachment":[{"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/media?parent=1199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/categories?post=1199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eastpointehealthandfitness.com\/integrated-healthcare\/wp-json\/wp\/v2\/tags?post=1199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}