5 Exercises to Prevent The Pain In Your Neck!
March 29, 2010
We spend endless hours in front of a computer and it was reported in the Journal of Applied Physiology that as many as 63% of office workers will suffer from neck pain sometime this year. One of the most common questions I get asked is “What is the best chair for me to sit in all day?” There is no one chair that is perfect for everyone, and, no chair is going to allow you to sit in one place for eight hours with no consequences. Our bodies love and crave MOTION! There are good ergonomic tips to follow if you have a desk job. If you are sitting, you should get up at least every hour and walk around the room, to the bathroom, across the room to set a timer for the next hour reminding you to get up!
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Women are especially at risk for neck pain from computers because our strength typically isn’t in our upper bodies. These 5 exercises can significantly reduce the risk for this happening to you and to prevent it happening again. Have 3 sessions each week and do 3 sets of 10 each time!
- Shoulder Shrug. Stand holding 2 lb dumbbells at your sides. Keeping your neck straight, slowly lift up your shoulders toward your ears and lower them again. Repeat .
- One Arm Row. With a dumbbell in your left hand, stand at the left side of a knee –high workout bench. Set your right knee on the bench and bend at the waist, setting your right palm on the front of the bench for balance. Your left arm should be straight, palm facing in, with the weight hanging toward the ground. Slowly pull up the weight toward your chest, then gently lower and repeat. Switch sides and repeat with opposite arm.
- Upright row. Standing holding a weight in each hand, resting the weights on your thighs, palms facing your body. Bending at the elbows, slowly lift the dumbbells to chest height ( your elbows should point slightly up, not straight out to either side). Keep the weights close to your body and your neck relaxed and straight. Lower gently and repeat.
- Reverse Fly. Reposition your bench so it’s at a 45 degree angle to the floor. With a weight in each hand, straddle the seat and press your chest against the raised end of the bench. Extend your arms toward the floor, palms facing in. Keeping your elbows slightly bent, extend the weights out to your sides until your arms are parallel to the floor. Slowly lower and repeat.
- Shoulder abduction. Stand holding the weights at your sides, pressed against your thighs. With your elbows slightly bent, extend the weights out to your sides until your arms are parallel to the floor, palms down. Keep your neck straight and relaxed. In a smooth motion, lower and repeat.
Use 2 lb weights only. Make time for 3 sessions each week and do 3 sets of 10 each time.
If your neck pain persists, be sure to make an appointment to have it further evaluated at our office. We always offer a no charge consultation to find out if chiropractic care is appropriate for you. You can reach us at 408-979-9999. Be Well!!
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Great info! Thanks for posting it.
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Glad you enjoyed!