I don’t know about you but when I’ve spent hours at the computer, particularly if I’m around and about and working on a laptop or phone, it plays havoc with my neck. As an indie author, it’s often difficult to have regular writing hours and this means I write whenever I can, wherever I can, on my phone, my laptop, or a desktop computer. Many of my author friends suffer from a bad neck or back, or both, as do I. This was managed more easily before lockdown with regular visits to the gym and with stretching exercises at home, now it’s become harder to keep my fitness levels up.  

Post Covid I’ve had some breathing issues too, but let’s not go into that, that’s not the point of this post, the point is that if you work at a desk, and you struggle, I am including a few neck exercises that helped me with the trapped nerve in my neck, they can help with just releasing the tension, too. (see below)

I also have a new addition in my quest to regain my fitness! I am on a roll with this fab exercise bike that arrived a few days ago. So no excuses for me now! I have this, a few weights, and a sit-up bench. Awesome!

What do you do to help with lockdown fitness, or just to manage your posture/pain from screen working? 

Exercises:

(disclaimer. I am not a physio or similar, these are just exercises that helped me. Resources/link below)

Chin tuck (https://www.healthline.com/health/pinched-nerve-in-neck-exercises#other-treatments)

This move reduces tension in the neck muscles by lengthening your neck. It will also improve posture in the head and neck.

1. Place your fingers on your chin.
2. Gently push your chin toward your neck, until you have a “double chin.”
3. Hold for three to five seconds. Relax.
4. Repeat three to five times.

Once you’re comfortable with the move, try chin tucks without using your fingers.

TRAPEZIUS STRETCH (https://integrehab.com/blog/physical-therapy/stretches-pinched-nerve/)

This exercise targets the muscles behind your neck to relieve pain stemming from a compressed nerve:

• Slide your right hand under your right thigh
• Take your left hand and use it to tilt your head to the left
• Hold this position for 30 seconds before releasing

POSTERIOR STRETCH

Involving a folded towel or cloth, this exercise targets the neck area and helps to improve posture:

• Grab the towel or cloth with both hands and hold it behind your head
• Using the towel for resistance, move your head back into it
• Every time you nod back, hold the position for three seconds before releasing