Neck Exercise

For Computer Operators and Gamers

Neck exercise will especially benefit those people who spend long periods in a fixed posture, such as computer users.

A strong neck also helps promote a good posture, keeps the muscles in shape and helps combat spondylitis, which is an inflammation of joints in the neck and back.

An effective neck exercise for relieving pain, by loosening and stretching the neck tendons, is the neck twist.

It also stimulates the nerves and blood vessels in the cervical vertebrae. This neck exercise can be done whilst standing or sitting.

If standing, place your feet parallel and about shoulder width apart. With your back straight look straight in front of you without tilting your head upwards or downwards. Relax and let your arms hang loosely at your sides.

Breathe in slowly through your nose. Then whilst exhaling slowly through the nose turn your head slowly and carefully to the left as far as it will go without causing discomfort.

Hold this position for a couple of seconds.

Next breathe in again, slowly through your nose and at the same time gently turn your head back towards the front position where you began the neck exercise.

Now repeat the neck exercise using the same steps described above, but this time whilst turning your head slowly to the right.

Continue the neck exercise alternating from the left side to the right side ten times.

Each time you complete the neck exercise try to rotate your head around a little further on each side.

If seated, sit on a firm chair with your back straight and your hands resting comfortably on your thighs. Breathe in through your nose, slowly and smoothly.

As you exhale through your nose slowly turn your head to the left as far as you comfortably can. Hold this position for a second or two. Repeat the same movements as if you were standing.

Relief for Neck Pain

Repeat this neck exercise once or twice everyday and especially after a long period in a fixed position.

Say, after a lengthy work session at your computer, or after many hours spent playing computer games.

It will help relieve neck pain and stiffness, but what ever you do don’t force it and stop if you feel pain.

Another neck exercise involves tilting your head back slowly, far enough so that you can look up.

Hold this position for a moment, and then return slowly to the front facing position.

Repeat this neck exercise with 5 to 10 repetitions.

Another neck exercise involves tilting your head from side to side. With your head held straight, slowly tilt it to the left side, but do NOT try to touch your ear to the shoulder.

Hold this position for a moment then return your head to the center position.

Repeat the neck exercise to the right-hand side doing five repetitions, three times a day. If being treated for a neck or back problem or any injury to your joints, consult your physician before doing these neck exercises.

You can do a neck exercise sitting at your computer, or standing in line at the checkout, there's no need to wait until you do a work out routine. To keep your neck muscles strong and healthy do a neck exercise regularly.

Family Advice on Family Matters