Carle Spine Institute | 610 North Lincoln Ave. Urbana, Illinois 61801 | Medical Advice Nurse 217-383-6555

 
spine center illinois, spine center chicago, spine center urbana, spine surgeon illinois, spine surgery illinois, spine treatment illinois, spine care illinois, spine doctor illinois, spine surgeon urbana illinois, back pain illinois, neck pain illinois

Video Tour Tour the Center

Mini-brochure Mini-brochure

 

   
             
     
    Home >> Educational Resources >> Exercise Library >> Neck Exercises
z

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.

Click below to view exercises

Neck And Glide Extension
NECK GLIDE (middle photo): Start with neck straight. Slowly slide your chin forward. Hold for five seconds and return to starting position. Do ten times. NECK EXTENSION (right photo): Without arching your back, slowly move your head backward so you are looking upward. Hold for five seconds. Return to starting position (far left photo). This is a good exercise to do during work to prevent neck strain.


Acupressure Point
Practitioners in acupressure have various pressure points located on the body. The points shown here related to chronic pain. By pressing and holding for several seconds, acupressure advocates believe a person can sense some relief of pain.


Neck Rotation
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.


Neck Side Extension
Start by looking straight ahead. Slowly lean your head to the left. 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.


Neck Stretch
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.

 

Neck Forward Flexion
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.

 

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.

Return to the Top

 

 

Quick navigation links:

Sitemap | Home | Downloads | Patient Rights | About Carle Spine Institute in Illinois | Center of Excellence | Spine Physician Bios | Illinois Spine Center Overview | Locations in Urbana, Mattoon, Danville, IL | For Case Managers | In The News | Spine Problems | Back Pain | Neck Pain | Degenerative Disc | Herniated Disc | Bone Spur | Stenosis | Scoliosis | Kyphosis | Spondylolysis | Spinal Tumor | Treatment | Diagnostics | PM&R | Physical Therapy | Nonsurgical Care | Spine Surgery Options in Illinois | Artificial Disc | Minimally Invasive Surgery | Home Remedies | Educational Resources | Spine Health E-zine | Symptoms Chart | Anatomy Library | Exercise Library | Back Exercises | Neck Exercises | Strengthening Exercises | Preventing Back Pain | How to Lift | Clinical Outcomes | Our Report Card | NCQA Recognition | Contact Carle Spine Institute in Illinois | Appointment | Second opinion before spine surgery | Billing | Employment

 

Need more information on back and neck pain?
Click here to view resource books on spine problems, what causes back pain, what causes neck pain and when to see the doctor.

 

prizm
Web design & Copyright © 2008 Prizm Development, Inc.,
the most experienced developer of spine centers of excellence.
www.prizmdevelopment.com

books

 
     
  

Carle Foundation Hospital and Carle Physician Group contract with insurance providers separately and may or may not choose to participate in all of the same insurance plans. Patients are urged to check with their carriers as to whether services are covered for either or both organizations. Copyright 2010 The Carle Foundation