One of the most common physical issues I treat are tight upper back, stiff neck and reoccurring tension headaches. It is the unfortunate side effect of the majority of occupations which demand a lot of time sitting in front of a computer. And then to compound this, we often find ourselves in our downtime spending time on our phone, iPad or watching T.V.

Some people have required treatment for this before or undergo regular treatments such as remedial massage or manual therapy. These treatments are all well and good, but will be a short-term fix. The problem will only be completely resolved by doing one thing, and you guessed it EXERCISE!

Here are my top 5 exercises. All these can easily be done at home or a as a part of your regular routine. They can seem monotonous but the effects are profound.

1: Shoulder ‘W’ raise. All you need is a floor; a mat is also recommended for comfort. Think about this exercise as if you’re trying to squeeze your spine between your shoulder blades. You can do this exercise with your head on the ground or lift it up slightly, this all depends on what you’re comfortable doing. Start with a 3 second hold and build from there.

2: Shoulder press with resisted external rotation. In the name this exercise sounds much fancier then it is. You only need a resistance band. I have found the best way to do this exercise is in standing as we can promote correct posture. Always try to focus on something in front of you to prevent looking down or up and thus elongating or shortening the extensors in your neck and upper back. This exercise is all about control, take your time with each rep, the slower the better.

3: Resisted GHjt Flexion into ER. This is a slightly more complicated and advanced exercise. GHjt Flexion just means shoulder joint and raising your arms about your head. This exercise requires a high level of control and focus, it’s easy to rush and thus incorporate multiple muscles. Think of this exercise as three separate actions; the row, raising your arms above your head, and bringing the arms forward with the elbows locked.

4: Plank to push up or Commando push ups. I know what you’re thinking, not only does this incorporate a plank but a push up as well, no way I can do that! This exercise can be easily modified by using a wall, on your knees and then to the full push up position. I really like this exercise as it promotes control using the back muscles as a stabilizer and underutilized anterior muscles called the serratus anterior.

5: Snow angles. Perhaps the simplest exercise on the list by no means least effective. An exercise I use frequently at the start or end of a program to help with scapula control. This exercise can be done lying on the floor, or as I like to do it, lying on a foam roller running up your spine and protecting your head and neck. Snow angles can be progressed by adding a small weight in each hand, you only need a small resistance (1-2kg), as adding the weight will make it significantly more difficult.

All of these exercises can be done with minimal equipment and some with no equipment at all. Try 2 sets of one of the exercises each day, add them to your current routine or even 2 sets of each exercise a few days a week. It won’t happen instantly but after a few weeks of this you will gain strength and stability through your neck and upper back that could relieve headaches and stiffness caused from prolonged sitting.