Office trigger point massage exercises

Use your breath to sink into the fabric and begin mobilisation after 30-60 seconds. To do this, move your arm in various directions.

Tip: If you wish to increase the pressure of this neck pain exercise caused by office working, lean more of your body weight against the wall. You can release additional trigger points in the trapezium area or shoulder that develop from hunching over while sitting.

Once the pain eases, you can pull and stretch your forearm. This achieves additional mobilisation.

Tip: Most people experience a tight pectoral muscle due to shallow breathing while sitting. This forms trigger points in the chest. Focus particularly on deep, full diaphragmatic breaths when doing these neck pain exercises for office workers. The effect: your body winds down and releases tension.

Important: Place the TRIGGER on the muscles and not on the vertebrae. Breathe deeply. Relax. Is the pain subsiding? Then increase the pressure by bending your legs and swinging them left and right.

Tip: If you like, you can release additional trigger points along your lower back. Tension knots in this area often cause pain in the lumbar spine.

Tip: By spending all day sitting on an office chair, it's likely that the piriformis muscle is relatively overstretched. The tense piriformis muscle then puts pressure on the sciatic nerve. This leads to pain in the lower back, buttocks and shooting pain in the legs. If this lower back exercise, which you can also perform in the office, is too intense on the floor, you can also do it against a wall.