Do you suffer neck pain while working?

4 Exercises to reduce work induced neck pain

We all carry tension in our neck and shoulders. This tension tends to get worse while sitting at a computer or when you’re on your phone. This can be exacerbated when tired, stressed or busy.

The most important thing to remember is to maintain GOOD POSTURE. Poor posture will eventually lead to back or neck pain. Remember to sit up straight in your office chair and make sure your work space has been ergonomically reviewed.

The following exercises will help with your posture and neck pain

Chin Tucks

Start by sitting or standing tall with your back and neck straight. Your shoulders should be back slightly. Tuck your chin in as far as you can go without pain, provided you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards. Hold for  2 seconds and repeat 10 times as long the exercise is pain free. Repeat 3 – 5 times daily.

Shoulder Blade Squeeze

Sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Hold for 5 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 – 5 times daily. You can also use a resistance band to open up the chest and strengthen the muscles in your upper back and  rearshoulders.

Neck Rotations

Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat the exercise turning your neck in the opposite direction. Keep your neck straight and don’t allow your head to poke forwards during the movement. Repeat 10 times to each side provided the exercise is pain free.Repeat 3 – 5 times daily.

Side Bend in Sitting

Begin sitting tall with your back and neck straight. Your shoulders should be back slightly. Gently bend your neck to one side as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat the exercise gently bending your neck to the other side. Make sure your neck does not bend forwards during the movement. Repeat 10 times on each side provided the exercise is pain free. Repeat 3 – 5 times daily