Medical Questions » Neck Questions » Question No. 718
| Question: | I have a neck that is always stiff and sore. I work as a typist and computer terminal operator, and I believe this is the cause, as my doctor cannot find any cause. He said I should exercise my neck to make it move more freely. Can you suggest some exercises for me? |
| Answer: | Certainly! The following neck exercises and positions are useful for all forms of neck stiffness and arthritis.
A. POSTURE
This is very important! Don' t slouch, shoulders back, chin in, think tall!
B. STRETCHES
1. Move neck SLOWLY in all directions every day (eg. in hot shower):
— tilt to side —rotate
— forwards & back
2. Rotate shoulders forwards and backwards.
3. Tuck chin in and hold for 2—3 seconds.
4. Push shoulders back and attempt to bring shoulder blades together.
5. Drop one shoulder, tilt head towards opposite shoulder thus:
C. STRENGTHEN
1. Lie on back with knees bent. Tuck chin in. Lift head JUST off the floor thus:
Aim to hold for 30 seconds.
2. While sitting, tuck chin in, and push shoulders back and attempt to bring shoulder blades together. Use your hand to push against the side, front and back of your head in turn, but tense the neck muscles to prevent the head from moving. Hold for 6 seconds and repeat 6 times. |
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