Causes of Back and Neck Injuries: Examples of Neck Exercises to Prevent Neck Strain

Examples of Neck Exercises to Prevent Neck Strain.

The following exercises will help strengthen the muscles in your neck as well as relieve existing neck pain. You do not need to do every exercise. Do the ones that help you the most. Stop any exercise that increases pain. Start with 5 repetitions twice a day. Do each exercise slowly.

Dorsal glide: stretches the back of the neck. If you feel pain, do not glide so far back. Some people find this exercise easier while lying on their back with an ice pack on the neck.

1. Sit or stand tall and look straight ahead.
2. Slowly tuck your chin as you glide your head backward over your body.
3. Hold for a count of 5, then relax. Repeat 6 to 10 times.

Chest and shoulder stretch:

1. Sit or stand tall and glide your head backward as in exercise 1.
2. Raise both arms so that your hands are next to your ears.
3. Take a deep breath, and as you exhale, lower your elbows down and behind your back. Feel your shoulder blades slide down and together.
4. Hold for a few seconds.
5. Relax and repeat.

Shoulder lifts:

1. Lie facedown with your arms beside your body.
2. Lift your head and shoulders straight up from the floor as high as you can without pain.
3. Keep your torso and hips pressed to the floor.
4. Repeat 6 to 10 times.

Hands on head:

1. Move your head backward, forward, and side to side against gentle pressure from your hands, holding each position for several seconds.
2. Repeat 6 to 10 times.

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