Sitting at the computer too long takes its toll on your neck. According to the American Academy of Orthopaedic Surgeons, regular computer users do an average of 50,000 to 200,000 keystrokes each day. Working at a computer for hours keeps your neck and back in a static position. Nature intended the human body to be in motion, and remaining in one position for hours increases your risk for muscle strain. Take a break from your computer every couple of hours to perform stretching exercises.
Neck Glide
Perform chin glides to relieve tension caused by holding your head, suggests Capital Region Orthopaedics. Start with your neck straight with your shoulders pushed downward. Slowly slide your chin forward. Hold for 10 seconds at the fully extended position before sliding your chin back to the starting position. Repeat nine more times.
Neck Extension
Neck extensions stretch the muscles that you use to nod your head and are good to do while working to prevent neck strain. Sit with good posture, keeping your back straight, and tuck your chin so you are looking at the floor. Move your head slowly up and backward so you look at the ceiling. Hold this position for five seconds. Return your head to the starting position.
Neck Rotation
A person tends to hold his head still when working at a computer, rarely turning his head left and right as he stares at the monitor. Neck rotation exercises address the muscles used to shake your head, or move it left and right. Begin the exercise with good posture and looking straight ahead. Slowly turn your head to the left, as far as you can go. Hold the position for 10 seconds before returning to the starting position. Turn your head to the right and hold for 10 seconds and then slowly look straight ahead. Repeat this exercise another nine times. Perform this exercise every 30 minutes to reduce tension caused by sitting at the computer for too long.
Lateral Extensions
This exercise addresses the muscles on the sides of your neck. Sit with your shoulders squared, looking straight ahead. Lean your head to the left, moving your left ear closer to your left shoulder as far as you can and hold for five seconds. Do not lift your shoulder. Return to the starting position and then lean your head toward your right shoulder. Repeat for a total of 10 repetitions. Perform this exercise every half an hour while working on a computer.
Shoulder Shrugs
Start by looking straight ahead. Raise your shoulders into a shrugging position, moving your shoulders towards your ears. Hold for five seconds and return your shoulders to the starting position. This exercise relieves tension in the muscles connecting your shoulders to your neck. A computer user tenses these muscles to keep his hands on the keyboard.
Member Comments