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Click below to view exercises
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The best way to prevent injury is by having strong, flexible
muscles and joints that resist strain and injury. The back and neck
like 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 easy stretching exercises for simple neck pain that can
relieve simple cases of neck ache. Some can even be used on the job
to relieve neck strain.
| Neck & 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 |
 |
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. |
| Neck
Forward Flexion |
Top |
 |
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. |
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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