How to Do Ergonomic Neck Exercises

The human body is not designed to sit for prolonged periods without moving or stretching, yet the majority of us spend our workdays tied to our computers. As the body compensates for ergonomic deficits and discomfort, we experience muscle tension, pain and numbness. Developing a repertoire of ergonomic neck exercises and stretches will help you ward off cervical muscle fatigue and resulting headaches.

Difficulty:

Moderately Easy

Instructions

1. Sit upright in your desk chair with your spine in a neutral position and your arms relaxed at your sides. Gently tilt your head, bringing your right ear down toward your right shoulder. Hold the position for 5 to 10 seconds. Lower your chin toward your chest, looking down toward your legs. Maintain this position for 5 to 10 seconds, and then gradually lower your left ear toward your left shoulder and hold. When you've completed all three positions, drop your chin to your chest and rotate your head to the left and right in one, smooth movement. These exercises are designed to help warm up the neck muscles and reduce existing tension.

2. Do chin tucks, gently dropping your chin to your chest and holding for 5 seconds. Return to your starting position and repeat ten times. This movement provides a muscle and tendon release in the back and along the sides of your neck.

3. Grip the bottom of the left side of your chair with your left hand, gently turning to look over your right shoulder. Hold this stretch for several seconds, and then switch sides. This movement helps mobilize the entire spine while laterally stretching the cervical vertebrae.

4. Look up toward the ceiling until you feel a gentle stretch in the front of your neck and in the upper thoracic spine. Do not allow the back of your head to drop back toward your shoulders, but instead visualize lengthening your neck upward.

5. Breathe in and concentrate on tightening all of your neck and shoulder muscles, holding the tensed position for 5 to 10 seconds. Exhale, allowing your shoulders to drop down away from the ears while relaxing all of your neck muscles. Repeat several times, with a goal of total relaxation at the end of each repetition.

Tips & Warnings

• Do your exercises several times a day. Adhering to this type of program will help you to stay limber and will progressively build strength in your neck and back.

• Do not continue with your ergonomic neck exercises if they cause you severe pain or ongoing discomfort. Seek medical attention if you feel you might have a repetitive strain injury such as a herniated disc or an inflamed tendon.