Neck Exercises for Office Workers Who Sit All Day

The risks of prolonged sitting to the cervical spine

Prolonged use of computers or smartphones with your head bent down can cause forward head posture, increase pressure on cervical discs, and lead to conditions such as cervical spondylosis and frozen shoulder.

Office Neck Exercises

Perform neck exercises every hour: slowly rotate your head 5 times to the left and right; nod forward and back 10 times; hold each side bend stretch for 15 seconds.

Workstation Adjustment Suggestions

Position the monitor top at eye level, place the keyboard where your elbows hang naturally, and adjust chair height so your feet rest flat on the floor.