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Home >> Educational Resources >> Exercise Library >> Neck Exercises
Neck Exercises
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.
Below is a collection of simple stretching exercises for simple neck pain that can relieve some simple episodes of neck ache. A few can be used on the job to relieve neck strain.
Navigate below to the neck exercise of your choice by selecting from the following links:
Neck and
Glide Extension |
Top |
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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 |
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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 |
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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 |
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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. |
Shoulder Shrug |
Top |
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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.
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Neck Forward Flexion |
Top |
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Start by looking
straight ahead. Slowly lower your chin toward your chest.
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. |
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Need More Information?
Click here to go to resource books on spine problems (new window will open).
Informative resource books regarding back and neck pain are available. Find out what causes back pain, what causes neck pain, and when to see a doctor.
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