#NECK2 · Neck Fix · Thoracic Rotation for Desk Workers

Biomekanik dasar

WHY NECK PAIN FROM DESK WORK 

1. Forward head posture dari lihat layar 

2. Tulang punggung atas (thoracic) kaku dari duduk lama 

3. Otot upper trapezius overactive kompensasi 

4. Result: neck stiffness, headaches, tension 

ROOT CAUSE: thoracic mobility restriction · bukan neck itself 

The drill · Kneeling Thoracic Rotation

• Kneeling · hands and knees position

• Tangan kanan di belakang kepala · elbow terbuka

• Rotate elbow ke atas langit-langit · rasain upper back putar

• Turunkan elbow ke bawah lantai

• 10 reps per side · daily

• 5 menit sehari · 2 minggu neck lepas kaku

Practice schedule

DAILY PROTOCOL 

Morning: 10 reps per side (5 min total) 

Optional pre-work: 5 reps sebelum duduk mulai kerja 

Optional post-work: 10 reps setelah kerja selesai 

Weekend: full 15 min session (add hip mobility) 

Indikator progress

• Neck stiffness berkurang morning ke evening

• Headaches turun frequency

• Postur duduk auto-tegak

• Range of motion neck bertambah

• Less tension pas overhead poses (warrior 1, tree)

Related library topics

• #BAHU · Scapulohumeral rhythm (connected)

• #TEGANG · Nervous system + posture

• #SALAHKATA · Instruktur cue tentang bahu