1. Ergonomics Do a Body Good
If you spend a considerable amount of your time in front of a computer or sitting at a desk, there's a pretty good chance you've experienced a stiff and sore neck at the end of your work day. Neck problems are a common complaint in the computer age, and are a result of improper ergonomics, meaning that your neck is in an unnatural position through much of the day. It can also mean you're performing repetitive motions that can lead to injury.
2. A Few Minutes is All it Takes
Get in the habit of breaking up your day with a few very short exercise sessions, and you may discover that your stiff and sore neck is a thing of the past, or at least the discomfort is considerably relieved. Several short sessions are better than one longer session. These simple ergonomic neck exercises can also increase flexibility and circulation, improve your posture, minimize the chance of injury and reduce tension in your neck. To improve flexibility in your neck, do more repetitions or hold the stretch a few seconds longer.
3. Feel the Stretch in Four Simple Steps
Raise your elbows up and clasp your hands behind your head. Stretch your elbows back and then forward, bringing them together in front of your face. Keep your hands together and extend them above your head. Next, bend to the right and then to the left, keeping your body straight. Finish the series of stretches by placing your palm flat against your shoulder blade. Use your other hand to gently push your elbow back. Change sides and repeat. You'll be amazed at how good this stretch feels.
4. Squeeze in Just a Few Seconds
Many ergonomic neck exercises require only a few seconds and can be repeated whenever you begin to feel that hint of stiffness in your neck. For example, simply shrug your shoulders towards your ears, then relax and repeat. For another quickie stretch, keep your back straight and turn your head to the right as you feel a gentle stretch in your neck. Turn your head to the left and repeat. Try a few shoulder rolls to relax your neck, shoulders and upper back. Simply roll both of your shoulders in backwards circles. Do three to five circles, lower your shoulders and relax. Repeat as many times as you like.
5. Don't Overdo It
When you do neck exercises, you should experience only a slight stretch in the muscle. If the stretch is uncomfortable, ease up on it a bit. If the discomfort continues, stop the stretch. If you experience pain, see your health care provider before you continue ergonomic neck exercises. Exercising shouldn't be painful.
Member Comments