If you sit at the computer all day, it's likely that you crane your neck. Doing this puts undue pressure and strain on your neck, causes poor posture and can lead to serious conditions like disc herniations, headaches and arthritis, according to Neck Solutions. However, by performing specific exercises, you can build strength in your neck and back and prevent neck craning.
Chin Tucks
Chin tucks can help strengthen your neck and prevent you from craning it in the future. Performing this exercise works to retrain your muscles to hold your head in the proper position, according to the American Physical Therapy Association. To do this exercise, sit in a chair and place your index finger on your chin. Push your chin downward so that it's moving toward your neck. Hold for several seconds before returning to the start position. Repeat at least 10 times.
Downward Facing Dog
Downward facing dog is a yoga pose that releases tension in your neck and gives your spine a good stretch. When performed regularly, it can even improve your posture and immune system, according to "Yoga Journal." To do this exercise, begin on your hands and knees. Your hands should be shoulder-width apart and your knees beneath your hips. Put your weight on your hands as you push off the floor and pull your hips up toward the sky until your feet are flat on the floor -- or as flat as you can get them. Your body should look like an inverted V. Hold this position for at least 30 seconds, feeling the tension in your neck release before returning to the start position.
Expand Your Chest
Often, the slumped-over posture and craned neck that results from sitting at a computer all day occurs because the chest muscles are so tight that they're pulling the shoulders and rounding them forward. According to Neck Solutions, you can remedy this by strengthening and stretching your chest muscles. This exercise is performed by standing in a doorway. Put your arms out and place your hands on the doorframe at just above shoulder level. Lean forward. Your chest should stretch as you hold the lean for several seconds.
Chin Tuck Lift
It's not enough to retrain your neck muscles. You must also strengthen them to support the weight of your head and to maintain proper posture all throughout the day. According to the American Physical Therapy Association, this exercise is performed by lying on the floor in the chin tuck position. Then, raise your head up slightly. Hold for at least 10 seconds then return to the start position. Repeat as many times as you can, though be careful not to strain your neck.
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