Neck and Shoulder Stretches After Online Time

As a leading provider of online medical billing courses, we know the challenges that come with online learning. One challenge that is often overlooked is the physical stress that comes with sitting at a computer for long periods. For those that are not used to being sedentary, neck and shoulder pain or tension might start to creep up if one does not properly stretch. Here are a few stretches one should do frequently to avoid neck and shoulder pain, or if they feel tension starting in these areas. However, keep in mind that it’s always best to check with a medical professional before you start any strenuous stretching programs!

Seated Spinal Rotation

If you feel tension in your back or shoulders, this is a back and shoulder stretch that should be done multiple times daily to ease tensions. While seated, cross your arms over your chest, and grab the shoulders. Slowly, rotate your upper body from the waist. Gently turn from side to side, and go only as far as what feels comfortable. As you twist back and forth, you should feel the tension release on both sides of your lower back, as well as your shoulder area.

Shoulder Stretches: Shrugs

This is a very simple, yet effective shoulder stretch. Gently and slowly lift both your shoulders, then let them fall gradually. As your shoulders slowly drop, you should feel the tension being released.

Neck Stretches: Rotations

If most of the tension is in the neck area, neck rotations are a simple and quick neck stretch to relieve pain or tension. Keeping your head upright, slowly turn your head from left to right. As your head turns, try to move it past the shoulders, but only if it feels comfortable. As you turn your head from side to side, you should feel the muscles around your neck slowly stretching, relieving tension. You should repeat this neck stretch several times daily to avoid neck pain.

Along with stretching, you should take a break for a few minutes every hour or so. Being at a computer for long stretches of time can be a challenge, but you can overcome it with a little self-care!

Tri Smith, Instructor

Tri Smith is a Managing Partner and Instructor at MedicalBillingCourse.com, where he leads both the strategic direction and instructional delivery of the program. With over six years of experience, he works closely with students and internal teams to ensure the course remains aligned with real-world medical billing practices while continuing to evolve with industry needs.

His work focuses on guiding learners through the full medical billing lifecycle, from foundational processes to more advanced topics such as claim accuracy, payer communication, and compliance. He is directly involved in how the course is structured, how assessments are designed, and how students are supported as they progress from training into practical application.

Under his leadership, MedicalBillingCourse.com launched the 2026 edition of the course, which includes the new Medical Billing and Coding certification track and reflects a more modern, structured approach to training. These updates emphasize clarity, real-world readiness, and scalable learning systems that support both new students and returning graduates.

Tri has helped thousands of students complete their certification and move into roles ranging from remote billing positions to in-office healthcare settings and independent billing businesses. His approach emphasizes practical execution, consistent standards, and the ability to turn training into a real opportunity.