The neck is an intricate network of muscles and tendons connected to the back, shoulder and head. The primary function of the neck is to hold the head upright. For the head to move, there must be flexibility and strength in the neck muscles. The neck muscles are prone to repetitive stress injury in office workers, according to data cited by the American Physiological Society. Exercise can reduce pain in stressed muscles and build strength to reduce neck strain.
Lateral Resistance Exercise
The anterior neck muscles can be exercised using isometric resistance pressure. Stand or sit with the back straight and feet should width apart. Place your hand against the side of the head. Try to touch your ear to your shoulder while using your hand to resist the movement. Hold for 15 seconds. Release and repeat five times.
Forward Resistance Exercise
This exercise works all the anterior neck muscles. Stand or sit with the back straight. Place the bottom of the palms against your forehead just above the brow line. Try and move the head forward, but hold the head using gentle resistance with the hands. Hold for a count of 15 seconds. Release and repeat five times.
Shrugs
Shrugs work the trapezius muscle that extends from the back of the head down to the upper back. Shrugs have the highest level of muscle activation, according to a study led by Lars L. Andersen and published in the June 6, 2008, issue of "Physical Therapy," the journal of the American Physical Therapy Association.
Shrugs can be done with dumbbells, barbells or without weights. Stand feet shoulder-width apart, arms at the sides holding the dumbbells. Raise the shoulders in a shrugging motion toward the ears, tighten and hold. Release and return to the starting position. Repeat for three sets of 15 repetitions with 60-second breaks between sets.
Shrugs can be done anytime of the day as a stress reliever. They can be done sitting at a desk without weights.
Weighted Lateral Neck Flexion
This exercise targets the sternocleidomastoid. This is the most prominent anterior neck muscle. You will need a 1 or 2 lb. flat weight wrapped in a towel for this exercise.
Lie on your side on a weight bench with your knees and hips bent. One arm should be placed on the floor for support. Place the other hand, with the towel-covered weight, on the side of the upper head. Move the head toward the hip laterally and then to the other side. Repeat for 15 repetitions. Shift to the other side and repeat for another 15 repetitions. Perform three sets with 60-second breaks between sets.
References
- Medical Look: Neck Muscles (Picture)
- Medical Look: Neck Muscles
- The American Physiological Society: Five Exercises Can Reduce Neck, Shoulder Pain Of Women Office Workers
- Physical Therapy: Journal of the American Physical Therapy Association: Muscle Activation During Selected Strength Exercises in Women With Chronic Neck Muscle Pain
- George Washington University: Anterior Neck Muscles
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