7 Neck Exercises to Reduce Office Syndrome

 

 

 

     Neck exercises are an effective way to reduce pain and tension caused by prolonged sitting, particularly for individuals suffering from office syndrome. The Physical Therapy Department at Ramkhamhaeng Hospital shares seven simple exercises that can be performed anytime, anywhere. These exercises help improve flexibility, restore muscle balance in the neck and shoulders, enhance mobility, and effectively alleviate neck pain.

 

Exercises to Improve Neck Mobility

Each of the following exercises should be performed 5-15 times, 2-3 times per day.

 

1. Forward and Backward Neck Bends

     Slowly lower your chin towards your chest, then gently tilt your head backward as far as possible.
(Note: Avoid tilting the head backward if you have cervical spondylosis, and avoid bending forward if you have a herniated cervical disc.)

 

 

 

 

2. Side Neck Tilts

     Keep your head straight, then slowly tilt it to the left, aiming to bring your left ear close to your left shoulder without raising the shoulder. Return to the starting position, then repeat on the right side.

 

 

 

 

 

3. Neck Rotations (Left-Right Turns)

     Slowly turn your head to the left, aligning your chin with your left shoulder, then return to the starting position and repeat on the right side.

 

 

 

 

 

Exercises to Strengthen Neck Muscles

     These exercises involve using your hand to resist movement in the opposite direction, holding each resistance for 5-10 seconds, then resting. Perform 5-10 repetitions, 2-3 times per day.

 

 

 

 

 

4. Hand-Pressed Forehead Resistance

     Press your palm against your forehead while simultaneously trying to lower your head forward, creating resistance.

 

5. Hands-Clasped Behind Head Resistance

     Clasp your hands behind your head and press forward while trying to tilt your head backward.

 

 

 

6. Side Neck Resistance

     Place your left hand on the left side of your head above your ear, and resist the movement as you try to tilt your head toward your left shoulder. Repeat the same motion on the right side using your right hand.

 

 

 

 

 

7. Hand-Resisted Head Turns

     Place your left hand against your left temple and press gently while trying to turn your head to the left. Repeat the exercise on the right side using your right hand.

 

 

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By incorporating these simple yet effective exercises into your daily routine, you can help reduce neck pain, enhance flexibility, and improve overall posture.