According to the University of Nebraska-Lincoln, if you're a computer user with an incorrect typing technique and posture, inefficient workstation ergonomic setup and poor work habits, you may be at risk for a repetitive strain injury. Performing exercises that improve your upper body posture, in conjunction with reorganizing your workspace and taking regular breaks, can help reduce your neck discomfort and keep you healthy and productive over time.
Neck Active Range of Motion Exercises
Neck active range of motion exercises are helpful in stretching your tight neck muscles and maintaining your neck's flexibility. Neck AROM exercises incorporate four important neck movements: flexion, extension, lateral flexion and rotation. Perform neck flexion AROM by tucking your chin to your throat and slowly bending your head and neck forward until you either contact your chest with your chin or you cannot go any farther. You should feel a gentle stretch in your posterior neck muscles. Hold your stretch for five to 10 seconds before slowly and carefully tilting your head back, so that you're looking up at the ceiling, to perform neck extension AROM. Gently pull your shoulders back and push your breastbone forward until you feel a light stretch in your chest muscles and in the muscles in the front of your neck. Hold your stretch for three seconds before slowly returning your head and neck to an upright position. To perform neck lateral flexion AROM, carefully lower your right ear toward your right shoulder until you cannot go any farther. Hold your stretch for five to 10 seconds, and return your head and neck to an upright posture before slowly lowering your left ear toward your left shoulder. Hold your stretch on this side for five to 10 seconds, too. Return your head and neck to an upright position, then carefully turn your head as far as you can to your left and then turn as far as you can to your right to perform neck rotation AROM.
Shoulder Shrugs
There are two types of shoulder shrugs: forward shoulder shrugs and reverse shoulder shrugs. If you're a computer user, you should perform only reverse shoulder shrugs, as this exercise will help relax your tight neck and shoulder muscles and help improve your posture. Reverse shoulder shrugs are a dynamic exercise performed using fluid movements and can be completed while you're sitting or standing. With your back straight and your head and neck in an upright position, slowly arc your shoulders forward, then up and back toward your earlobes and down. You should feel your shoulder blades squeeze together. Perform 20 to 30 reverse shoulder shrugs, two to three times per day. You can perform your exercise at your work station or while you're on a break. Reverse shoulder shrugs help move your upper thoracic spine from a flexed position to an extended position, which is helpful in improving your posture and promoting optimal spinal health. As you're rolling your shoulders down and back, you should feel a light stretch in your chest and shoulder muscles.
Diagonal Bending Stretch
According to the National Institutes of Health's Division of Occupational Health and Safety, performing the diagonal neck bending stretch is an effective way to combat neck strain that's associated with long bouts of computer use. The diagonal bending stretch targets your levator scapulae muscle, which commonly is tight in those who regularly use computers at work. Perform your diagonal bending stretch by sitting on a chair or bench and keeping your back straight and your head and neck in an upright position. Turn your head and neck 45 degrees to your right, and slowly lower your chin toward the pocket on top of your right thigh. Lower your head and neck until you reach your end range of motion. Reach over your head with your right hand, and use your fingertips to lightly contact the back of your skull. Apply gentle forward pressure on the back of your skull to enhance your stretch. Hold your stretch for 15 seconds before slowly returning your head and neck to an upright position. Reverse the directions, and perform your diagonal bending stretch on your opposite side. Perform three repetitions of your exercise on both sides of your body, one or two times a day.
Member Comments