Many people that work at a computer or sit in cars for an extended period of time often complain of neck stiffness or discomfort. There are many reasons for minor neck discomfort, including poor postural habits. You can do several different kinds of exercises for the neck to help reduce discomfort. If you have a high level of pain, see your doctor.
Gentle Neck Rotations
The neck has seven vertrabrae, numbered C-1 to C-7, where many people have a noticeable boney "knob" they can feel with their hands at the back of their neck. Normally when we stand, the head is stacked directly above the spine in a neutral, balanced stance. Sitting, we can slouch or hunch, creating stress on the neck. At work, doing slow neck rotations in each direction can help reduce minor neck pain. Doing this several times a day as needed can be enough to remain pain-free.
Range of Motion Exercises
Range of motion exercises refer to any exercise that moves a limb or the head through a normal range of movement. For the neck, you could stand or sit tall and turn your head as far as possible to the right and pause there for several seconds. Turn your head to the left and repeat two to three times more. While this seems simplistic, you must be able to turn your head through this range of motion very quickly every time you drive your car in heavy traffic.
Lateral Neck Stretch
A personal trainer might instruct you to do a neck stretch to help relieve muscular tightness. Sitting or standing, lower your head to the right as if you are placing your right ear on your right shoulder. Draw your chin in slightly towards the throat, looking down at your chest. Remain for a few seconds to stretch a muscle called sternomasticloid or SCM. Repeat on the other side.
Isometric Neck Exercises
If you have no serious neck pain, perform isometric exercises. For example, sitting tall in a chair, place your right palm against your right temple: as you press your temple against it, resist with your hand for a few seconds. Repeat to the left side. Do not do this exercise if you have significant neck pain.
Member Comments