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Neck Exercises

The best way to prevent injury is by having strong, flexible muscles and joints that resist strain and injury. The back and neck like movement. Putting the back in a static position for long periods of time, such as sitting at a computer screen for hours, increases the risk of back or neck strain. The best preventive medicine for neck and back strain is movement. Take frequent breaks away from the computer screen to stretch.

Here are some easy stretching exercises for simple neck pain that can relieve simple cases of neck ache. Some can even be used on the job to relieve neck strain.

Neck Exercise Menu
  • Neck Glide
  • Neck Extension
  • Neck Rotation
  • Lateral Extension
  • Shoulder Shrugs
  • Tilted Forward Flexion
  • Deep Stretching
  • Resistance Presses
  • Towel Pull
  • Neck Glide

    Neck Glide

    Start with neck straight. Slowly slide your chin forward. Hold for five seconds and return to starting position. Do ten times.


    Neck Extension

    Neck Extension

    Without arching your back, slowly move your head backward so you are looking upward. Hold for five seconds. Return to starting position. This is a good exercise to do during work to prevent neck strain.

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    Neck Rotation

    Neck Turn

    Start by looking straight ahead. Slowly turn your head to the left. Hold for ten seconds, then return to starting position. Then, slowly turn you head to the other side. Hold for ten seconds. Return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

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    Lateral Extension

    Neck lateral
    Start by looking straight ahead. Slowly lean your head to the left. Using your left hand for resistance, use the muscles in your neck to press against it. Hold for five seconds, then return to starting position. Then, slowly lean your head to the other side. Hold for five seconds. Return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

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    Shoulder Shrugs

    Neck Shrugs

    Start by looking straight ahead. Slowly raise both shoulders up. Hold for five seconds, then return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

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    Tilted Forward Flexion

    Neck Tilt

    Start by looking straight ahead. Slowly lower your chin toward your chest. Hold for five seconds, then return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

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    Deep Stretching

    Neck PositioningSitting with good posture, let your head fall towards your shoulder. You can apply pressure with your hand as shown. You may also hold onto your chair with the opposite hand. Hold 30 seconds, repeat 3 times.

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    Resistance Presses

    Neck Press

    Neck resistKeep your head in a neutral position at all times. Apply pressure to your head in the following positions for 5 seconds then relax. Flexion- place hand at forehead. Extension- place hand at back of head

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    Towel Pull

    Neck TowelPlace rolled towel around your neck, and hold ends with hands. Slowly look up as far as you can, rolling your head over the towel. Apply gentle pressure on towel to support cervical spine as you extend head back. Do not hold the position. Instead return to starting position. Repeat 10 times.


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    NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

    Do you NEED spine surgery?


    Do you have pain that radiates into an arm or leg?

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    Provide contant information below so we can advise you based on your above symptoms:

       

    Dr Harvinder Deogun, physical medicine scottsdale, physical medicine phoenix

    Harvinder S. Deogun, M.D.

    Physical Medicine and Rehabilitation

    Dr Harvinder Deogun, neurosurgeon scottsdale, neurosurgeon phoenix
    Dr Brian Fitzpatrick, neurosurgeon scottsdale, neurosurgeon phoenix

    Brian C. Fitzpatrick, M.D.

    Board Certified Neurosurgeon

    Dr Brian Fitzpatrick, neurosurgeon scottsdale, neurosurgeon phoenix
    Dr Frederick Marciano, neurosurgeon scottsdale, neurosurgeon phoenix

    Frederick F. Marciano, M.D., Ph.D.

    Board Certified Neurosurgeon

    Dr Frederick Marciano, neurosurgeon scottsdale, neurosurgeon phoenix

    Francisco Ponce, M.D.

    Board Certified Neurosurgeon

    Dr Francisco Ponce, neurosurgeon, phoenix, scottsdale
    Dr Luis Tumialan, neurosurgeon scottsdale, neurosurgeon phoenix

    Luis M. Tumialán, M.D.

    Board Certified Neurosurgeon

    Dr Luis Tumialan, neurosurgeon scottsdale, neurosurgeon phoenix

    John E. Wanebo, M.D.

    Board Certified Neurosurgeon

    Dr John Wanebo, neurosurgeon, phoenix, scottsdale