Neck Pain Exercises
Neck Pain Exercises Can be Done Everywhere
Neck pain exercises can help relieve the discomfort. There are some simple exercises that can ease neck strain and greatly decrease the likelihood of reoccurring neck pain. They can be performed throughout the day, even while you work to help relax and strengthen the muscles in your neck and shoulders.
There are four simple neck stretches that you can perform anywhere whether sitting, lying down or even if you are standing for a long period of time. It’s important to note that with any of these exercise to stop the
stretch at the point where you start to feel strain on your neck:es that can ease neck strain and greatly decrease the likelihood of reoccurring neck pain. They can be performed throughout the day, even while you work to help relax and strengthen the muscles in your neck and shoulders.
Flexion Stretch This is a chin to chest stretch. Slowly move your chin towards your chest until you feel slight strain on the back of your neck. Hold the position for a count of 15-30 seconds. Release, relax and return to normal position.
Extension Stretch This is an eyes to the sky stretch. Slowly move your head back so that you are looking at the ceiling, sky or stars until you feel slight strain on the front of your neck. Hold the position for a count of 15-30 seconds. Release, relax and return to normal position.
Rotation Stretch This is a side to side stretch. First, slowly turn your head as if to look over your left shoulder and stop when you feel a slight strain on the right side of your neck. Hold the position for a count of 15-30 seconds. Release, relax and return to normal position. Then, slowly turn your head as if to look over your right shoulder and stop when you feel a slight strain on the left side of your shoulder. Hold the position for a count of 15-30 seconds. Release, relax and return to normal position.
Lateral Flexion This is an ear to shoulder stretch. First, while looking forward, slowly attempt to touch your left ear to your left shoulder and stop when you feel a slight strain on the right side of your neck. Hold the position for a count of 15-30 seconds. Release, relax and return to normal position. Then, (again while looking forward) slowly attempt to touch your right ear to your right shoulder and stop when you start to feel slight strain on the left side of you neck. Hold the position for a count of 15-30 seconds. Release, relax and return to normal position.
Each of the exercises above can be repeated 3 or 4 times—either as you perform them in the series or as a sequence. When you are just starting to practice the exercises, you should probably only hold your neck in the stretched positions for 15 seconds; as your muscles get stronger with days of practice, you can gradually increase the amount of time you hold the stretched positions.
Performing the simple neck stretches above can help relieve any current discomfort you are experiencing. By strengthening the muscles in the neck and shoulders with these simple neck pain exercises, you can greatly reduce the likelihood of reoccurring neck aches and pains.
Neck Pain Exercises for Work
Neck pain exercises for work are easy to perform and only take a few minutes to do. By using certain practices throughout your work day, you can ease neck pain and reduce your chances of experiencing reoccurring neck pain.
More and more people are required to use computers as part of their daily jobs which unfortunately can lead to neck strain and ultimately neck pain. People who are required to use telephones frequently on the job are also subject to aches and pains in the neck and shoulders. There are a few simple things you can do while you work in these types of environments to insure that you don’t go home physically aching from the job. Here are a few easy practices to implement while on the job:
- Maintain an ergonomic sitting posture to keep your spine and neck aligned. If necessary, support your back with a lumbar pillow or other back support cushion to help you obtain the correct sitting position. If needed, support your neck with a neck roll or neck pillow.
- Make sure your computer monitor is at eye level, straight in front of you. This will keep you from having to look up or down or constantly twisted to one side which will reduce the strain on your neck.
- Perform simple neck stretches at least every hour.
- If possible, place certain items that you need on a regular basis out of reach so that you are required to get up and move occasionally. This practice will give your neck and whole body frequent breaks.
- If you are required to type from other paperwork, use a paper holder that keeps the documents at eye level. This will keep you from having to constantly move your neck from looking at the computer screen to the items on your desk. There are several document holders for monitors as well as free standing, adjustable document holders that you can align with your monitor height so you are putting less strain on your neck.
- Avoid cradling a phone between your head and shoulder; this puts excess strain on your neck. Instead, you can use a headset or speakerphone.
Neck pain exercises are quick and easy to perform at most any job. They can help you strengthen your neck muscles which in turn will help reduce the risk of neck pain. The simple practices described above will also help you reduce strain on your neck while you work. So, do yourself a favor and take a few minutes every day to perform neck pain exercises for work.