Best exercises for neck and shoulder pain from sitting at a desk

Dr Keith Daniels III: “Do you sit hunched over your computer all day? Do you find yourself having neck pain or shoulder pain? Most often when we sit in front of a computer we can forget to check our posture. When we sit with poor posture, we place unneccessary strain on neck and shoulder muscles. Also, our chest muscles can tighten up, pulling our shoulder blades forward. Try these exercises when you find yourself putting in long hours in front of the computer...---New Paragraph---Chin tucks - Slowly draw your head back so that your ears line up with your shoulders. Essentially we are strengthening front neck muscles that are stretched when our head is placed in a foward position. ----New Paragraph--- Scap squeezes - Sitting tall in your chair or standing up, squeeze your shoulder blades back. Then rotate your hands out wide. With this exercise, we are strengthening scapular muscles that are stretched when hunched over at a computer desk. ---New Paragraph---Pectoralis (Chest) Stretch - While standing at a corner of a wall, place your arms on the walls with elbows bent so that your upper arms are horizontal and your forearms are directed upwards as shown. Take one step forward towards the corner. Bend your front knee until a stretch is felt along the front of your chest and/or shoulders. With a pectoralis stretch, we are improving flexibility in the front portion of the body. Still having neck and shoulder discomfort? Stop by for a consultation with one of our highly qualified physical therapists at 3DPT Cherry Hill!”