If you work at a computer, you probably already know how uncomfortable and disabling neck pain can be. You’ve probably already experienced it, right?
Because although back pain is the most prevalent computer-induced pain, neck pain comes a close second. So, what can you do about it?
Well, as with all computer-induced pains, one of the most effective activities to help you stay pain-free is exercise. Not just any exercise – the RIGHT exercise.
That’s why I’m now going to teach you one of the main exercises for office workers that will help prevent neck pain.
Neck Exercise…Retraction and Head Turning.
Perform this exercise two to three times a day with 5 repetitions each time, and you will:
- Improve neck posture by strengthening your deep neck stability muscles.
These help protect and prevent injury, especially when lifting but also when just sitting at your computer.
- Maintain and even improve the range of movement of your neck.
When you’ve been working at a computer all day for years, you’ll be used to sitting in a forward head position (“Looking like a tortoise!” as one of my patients put it). And you lose the ability to move your head backwards – a movement we call Retraction.
When movements are restricted you’re more likely to strain your neck. For instance, if someone calls your name and you suddenly turn your head, you can over-strain. But you can also injure yourself if you hold a strained position for a period of time, such as when you’re in poor posture.
So, are you ready to learn how to Retract and Head Turn?
Do try this … and keep it going! There isn’t a quick magic bullet for pain prevention, after all.
And let me know in the comments how you get on.
Exercise + Other Positive Posture Activity = No Office Pain!