Got a pain in the neck? A Simple guide for suffering Desk Jockeys.
Do you have neck pain from staring at a computer screen all day?
You may be suffering from text neck.
In this article you will learn a few self-care exercises that can help reduce the pain associated with working in front of a computer screen all day.
So if your neck muscles are constantly yelling at you, because they are begging for you to discover a form of treatment to relieve them of their tension, this article is a good place to start.
In a 12-month study it became a common theme that 46% of office workers complained of neck pain. Don’t let yourself be part of the percentage. Follow these tips in this article and make a change for yourself. It starts with you. Are you ready?
Check with your physician if your pain stems from structural or musculature. If it is the latter, than you can move on to step one.
Warm your neck muscles. This can be achieved by taking a hot shower/bath, visiting a sauna, or just place a hot towel or compress to the area you will be performing stretches.
After your cold taught muscles have been warmed, we will start off with some simple neck stretches you can perform almost anywhere.
You can perform these exercises while sitting on your couch at home watching TV or sitting in your desk chair at work.
- Ear to Shoulder Stretch – Start off with your head in a neutral position.
While sitting up, gently bend your neck and try to touch your right ear to your right shoulder. You should feel a stretch on the left side of your neck.
Optionally, you may also add additional traction by applying gentle pressure from your right hand to the left side of your head. Hold position for 20 to 30 seconds.
Return your head to a neutral position. Repeat previous steps three more times. Now it’s time for the other side. Gently bend your neck and try to touch your left ear to your left shoulder. Stop when you feel a stretch on the right side of your neck.
If you would like, you may add additional traction by applying gentle pressure from your left hand to the right side of your head while in this position. Hold position for 20 to 30 seconds.
Return your head to a neutral position. Repeat previous step three more times.
- Side to Side Rotation – While seated upright with your head in a neutral position, gently turn your head to the right looking over your right shoulder. Stop when you feel a stretch in the left side of your neck. Hold the position for 20-30 seconds.
Return to neutral position. Repeat 3x. Now gently turn your head to the left looking over your left shoulder. Stop when you feel a stretch in the right side of your neck.
Return your head to a neutral position. Repeat 3x.
- Chin to Chest | Neck Flexion Stretch – Like before, start off with your neck in a neutral position. Slowly try to touch your chin to your chest. Stop when you feel a stretch in the back of your neck and maybe even head. Hold position for 20-30 seconds before returning to a neutral position.Repeat 3 more time.
- Neck Extensions | Looking Up – This particular stretch is great for relieving tension in your neck and maybe even help alleviate some pain associated with bulging disks in your neck. Begin this stretch with your neck in a neutral position. Tilt your head backwards as if you were trying to stare at a stain on your ceiling. Stop when you feel stretching at the front of your neck. Hold position for 20-30 seconds.Return head to neutral position. Repeat 3x.
I suggest performing these exercises daily and within a few weeks I’m sure you’ll see and feel a big improvement.
No one is created exactly the same. Your aches and pains are unique to only you. Your condition may require further treatment other than what is in this article. Seek out qualified a Neuromuscular Therapist in your area or book an appointment with me in Diamond Bar, CA at Prime Bodyworks.