## Neck Exercises for Office Workers Sitting at a desk all day can cause significant neck strain. These exercises help counteract that. ### Exercise 1: Chin Tucks - Sit tall with shoulders back - Gently draw your chin back (creating a double chin) - Hold for 5 seconds, repeat 10 times ### Exercise 2: Neck Rotations - Slowly turn head to look over right shoulder - Hold for 3 seconds - Return to center, repeat on left side - Do 5 repetitions each side ### Exercise 3: Upper Trap Stretch - Tilt ear towards shoulder - Use hand to gently increase stretch - Hold 20 seconds each side ### Prevention Tips - Take breaks every 30 minutes - Ensure monitor is at eye level - Use a supportive chair - Stay hydrated Our physiotherapists can provide personalized exercises for your specific needs.