North Jersey Spine Group - Neck exercises to prevent injury

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. The back and neck likes movement. Putting the back in a static position for long periods of time, such as sitting at a computer screen for hours, increases the risk of back or neck strain. The best preventive medicine for neck and back strain is movement. Take frequent breaks away from the computer screen to stretch.

Here are some simple stretching exercises for simple neck pain that can relieve some simple episodes of neck ache. Some can be used on the job to relieve neck strain.

Click below to view exercises

Neck And Glide Extension
Acupressure Point
Neck Rotation
Neck Side Extension
Neck Stretch

Neck And Glide Extension	top

NECK GLIDE (middle photo): Start with neck straight. Slowly slide your chin forward. Hold for five seconds and return to starting position. Do ten times. NECK EXTENSION (right photo): Without arching your back, slowly move your head backward so you are looking upward. Hold for five seconds. Return to starting position (far left photo). This is a good exercise to do during work to prevent neck strain.

Acupressure Point	top

Practitioners in acupressure have various pressure points located on the body. The points shown here related to chronic pain. By pressing and holding for several seconds, acupressure advocates believe a person can sense some relief of pain.

Neck Rotation	top

Start by looking straight ahead. Slowly turn your head to the left. Hold for ten seconds, then return to starting position. Then, slowly turn you head to the other side. Hold for ten seconds. Return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

Neck Side Extension	top

Start by looking straight ahead. Slowly lean your head to the left. Hold for five seconds, then return to starting position. Then, slowly lean your head to the other side. Hold for five seconds. Return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

Neck Stretch	top

Start by looking straight ahead. Slowly raise both shoulders up. Hold for five seconds, then return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

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