Sitting all day long and staring at a computer screen can lead to tight muscles from head to toe. It isn’t always possible to break out into a full-on yoga session during the day, but you can perform a variety of effective stretches from the comfort of your own office chair.
For best results, perform each stretch at least once a day (twice if you have time). Hold the stretches for 20- to 30-seconds, don’t bounce the stretch, and only work within a range of motion where you feel a deep stretch, but no pain.
Reaching forward for your keyboard and mouse, letting tightness creep up into your shoulders, or letting your head fall forwards to read your computer screen can cause tightness in your upper traps. Your upper traps are the muscles that elevate your shoulders; when tight, then can refer pain into the neck and contain some stubborn trigger points.
To stretch them out, sit up straight in your chair with your feet flat on the floor. Take your right hand and grip onto the bottom of your chair. Tilt your head to your left shoulder and gently use your left hand to pull your ears closer to your shoulder. You should feel the tension releasing in your right trap. Switch hands and do the left side. This should not be a stretched that is performed aggressively, so be mindful of the amount of force you use when gripping the chair or pulling on your head.