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Quick Exercise Routine For Bloggers

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Are you having neck pain because of spending too much time on the computer? Click through to learn some quick exercise routine that can help with your neck pain.Being a blogger requires long hours in front of a computer in a not so favorable posture. Most of us tend to slouch, elevate our shoulders, forward flex our head and etc.

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Staying in this position put a lot of strain on our postural muscles which cause them to tighten up and eventually gives us Pain.

I was blogging for only a little while and I started feeling neck pains and muscle tightness already. However, by doing these quick exercise routine, I was able to tackle this problem.

By being in the healthcare industry, I should be practicing what I preach. So I am sharing the simple and quick exercise routine that I do every day to decrease my neck pain and muscle tightness.

Please note that if you have neck or shoulder problems or surgeries done before, please consult your doctor first.

Quick Exercise Routine To Do At Home

These exercises can be done as often as you can if you spend most of your time on your desk. Make sure to incorporate deep breathing during the exercise.

Chin Tucks

Start with your head straight then slowly tuck your chin by retracting your jaw. If you have a hard time keeping your head straight, try standing against a wall and keep the back of your head in contact with the wall while you tuck your chin.

Hold the position for 15 secs. Relax. Repeat three times.

Lateral Neck Stretch

Start with your neck straight then slowly bring your right ear towards your right shoulder. In order to keep the opposite shoulder from elevating, try to hold on to the side of the chair with the opposite hand.

Hold the position for 15 secs. Relax. Repeat three times.

Do the same exercise with the left side.

To increase stretch, you can use your right hand to pull your head towards your right shoulder.

Neck Rotation Stretch

Start with your neck straight then slowly turn your head to the right, trying to look past your right shoulder. In order to keep the body from rotating, use the opposite hand to hold on to the chair.

Hold the position for 15 seconds. Relax. Repeat three times.

Do the same with the left side.

Diagonal Neck Stretch

Start with the head straight then slowly turn your head towards the right approximately 45 deg. Bend your head so you are looking at the ground. Use your right hand to gently pull down head for more stretch. Use the opposite hand to hold on to the chair to prevent shoulder elevation.

Hold position for 15 seconds. Repeat three times.

Do the same on the left side.

Shoulder Shrugs

Start by sitting up straigh and with arms hanging on the side. Bring both shoulders towards ears then slowly bring it back down.

Repeat 10 times for 2 sets.

Shoulder Blades Squeeze

Start by sitting up straight and with arms hanging on the side. Gently squeeze your shoulder blades together then relax.

Repeat 10 times for 2 sets.

Shoulder Rotation

Start by sitting up straight and with arms hanging on the side. Roll both shoulders forward, making a circle for 10 times and then backwards for 10 times.

There you have it!

You should feel loosen up right now. I do this exercises myself and it only takes  less than 10 mins.

I hope you found this helpful.
What fast exercise routine do you do as blogger?

Any thoughts?