Neck pain doesn’t have to ruin your day. Just
a few exercises can have you feeling better.
NECK PAIN CAN BE CAUSED by injury to any of the structures in the neck: the muscles, nerves, vertebrae, and the disks in between the vertebrae.
Many people describe it as having a “stiff neck.” If neck pain involves nerves, you may feel numbness, tingling, or weakness in your arm, hand, or elsewhere. Muscle strains or tension often lead to neck pain. A strain can be caused by anything from slouching at your computer to heavy deadlifts or shrugs. Typically, it can be remedied with exercise (see box at right), cold packs, or by fixing your desk ergonomics so that you sit upright and always look straight ahead.
THE FIX PROTECT YOUR NECK
Do three rounds of the following three exercises. In each round, do three reps in each direction described.
Hold an isometric contraction in each position for five seconds.
Hold an isometric contraction in each position for five seconds.
1CERVICAL ROTATION
Turn your head slowly side to side.
2CERVICAL FLEXION
In a slow motion, bend your head forward and return it to rest.
3RETRACTION/ PROTRACTION
Move your shoulders all the way forward and back.
