Outcomes such as neck pain, headaches, shoulder tightness, restriction of breathing, migraines, and jaw pain are associated with faulty neck posture and prolonged sitting. To save your neck, you need to be proactive throughout the day.
To prevent poor posture you can perform these three 3 simple exercises that will prevent neck pain. For best results, perform each exercise twice a day, once in the morning and once in the afternoon.
To perform, retract your neck back pushing the back of your head against the back of your chair. Retract the neck back and hold for 10 seconds, then repeat 5 times. As you retract the neck back think about pushing your chin back and keeping your eyes parallel to the horizon while sitting up straight with good posture. A common mistake is that people look up and back, instead of retracting the head back in a linear fashion. Your chin should stay in the same plane of movement during the movement.
Cervical Lateral Bend:
To perform this stretch, sit up straight and flex your neck to one side so that your ear approximates your shoulder. Make sure your shoulders are pulled back and your ear is in alignment over your shoulder. For a more intense stretch you can use your hand to pull your head further toward your shoulder. Hold the stretch for 30 seconds then repeat on the other side.
To perform, keep your eyes parallel with the horizon, rotate your head to the right and hold. Keep your shoulders back and down in a relaxed fashion. Hold for 30 seconds then return back to center and repeat to the other side. Be sure to keep your face and jaw relaxed and not grit your teeth.
These three exercises will help you maintain proper posture while at work, and you didn’t even have to get up from your desk! Plus, they will take you just 3 minutes to perform and will save you from experiencing neck pain. 6 minutes of neck exercises per day to help keep the pain away!
By Dr. Jesse Call, D.C., Sycamore Valley Chiropractic