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Neck Exercises
The best way to prevent injury is by having strong, flexible
muscles and joints that resist strain and injury. The back and neck like
movement. Putting the back in a static position for long periods of time,
such as sitting at a computer screen for hours, increases the risk of
back or neck strain. The best preventive medicine for neck and back strain
is movement. Take frequent breaks away from the computer screen to stretch.
Here are some easy stretching exercises for simple neck pain that can
relieve simple cases of neck ache. Some can even be used on the job to
relieve neck strain.
Neck Exercise Menu
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Neck
Glide
Start with neck straight. Slowly slide your chin forward. Hold
for five seconds and return to starting position. Do ten times. |
Neck
Extension
Without arching your back, slowly
move your head backward so you are looking upward. Hold for
five seconds. Return to starting position.
This is a good exercise to do during work to prevent neck strain. |
Neck
Rotation
Start by looking straight
ahead. Slowly turn your head to the left. Hold for ten seconds,
then return to starting position. Then, slowly turn you head
to the other side. Hold for ten seconds. Return to starting
position. Do ten repetitions. This is a good exercise to do
during work, especially if you have to keep your head in a
steady position for extended periods, as in working at a computer.
Do this exercise every half hour to prevent neck strain. |
Lateral Extension
Start by looking straight
ahead. Slowly lean your head to the left. Using your left hand for resistance, use the muscles in your neck to press against it. Hold for five seconds,
then return to starting position. Then, slowly lean your head
to the other side. Hold for five seconds. Return to starting
position. Do ten repetitions. This is a good exercise to do
during work, especially if you have to keep your head in a
steady position for extended periods, as in working at a computer.
Do this exercise every half hour to prevent neck strain.
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Shoulder Shrugs
Start by looking straight
ahead. Slowly raise both shoulders up. Hold for five seconds,
then return to starting position. Do ten repetitions. This
is a good exercise to do during work, especially if you have
to keep your head in a steady position for extended periods,
as in working at a computer. Do this exercise every half hour
to prevent neck strain. |
Tilted
Forward Flexion
Start by looking straight
ahead. Slowly lower your chin toward your chest. Hold for five
seconds, then return to starting position. Do ten repetitions.
This is a good exercise to do during work, especially if you
have to keep your head in a steady position for extended periods,
as in working at a computer. Do this exercise every half hour
to prevent neck strain. |
Deep Stretching
 Sitting with good posture, let your head fall towards your shoulder. You can apply pressure with your hand as shown. You may also hold onto your chair with the opposite hand. Hold 30 seconds, repeat 3 times.
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Resistance Presses
 Keep your head in a neutral position at all times. Apply pressure to your head in the following positions for 5 seconds then relax. Flexion- place hand at forehead. Extension- place hand at back of head
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Towel Pull
 Place rolled towel around your neck, and hold ends with hands. Slowly look up as far as you can, rolling your head over the towel. Apply gentle pressure on towel to support cervical spine as you extend head back. Do not hold the position. Instead return to starting position. Repeat 10 times.
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NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases exercise
may be inappropriate. Remember, if you diagnose or treat yourself, you
assume the responsibility for your actions. You should never do any exercise
that causes increased pain. You should never do any exercise that places
body weight on a weakened or injured limb or back.
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