Hi everyone! Would you like to know the 7 Neck Exercises you can Easily Do in the Office to Prevent Neck Pain?

This is Dr Chana Sztajer from Golden Spines Chiropractic in Chatswood, Sydney.

If this is you – stick around – I’m going to demonstrate 7 essential exercises for the office to prevent neck pain.

So today I’m going to be showing you some exercises to help prevent neck pain. Basically, they’re going to be exercises which help you get from this forward head posture to a more neutral posture.

1) Chin Tuck Exercise

Begin this exercise sitting or standing tall with your back and neck straight and your shoulders back slightly. You can do this against a wall if you wish. Tuck your chin in until you feel a mild to moderate stretch pain-free. You can use one of your hands to ‘push’ your head back as a guide. Keep your eyes and nose facing forwards. Hold for 3 seconds and repeat 10 times.

2) Rhomboid Activation

Begin this exercise sitting or standing tall with your back and neck straight and your shoulders back slightly. You can do this against a wall if you wish. Your arms should be by your sides in a relaxed position – straight, with thumbs pointing forward if standing, or resting on the arms of the chair if seated. Without moving your arms, gently squeeze your shoulder blades together.

3) Shoulder Blade Squeeze 

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free (figure 2). Hold for 5 seconds and repeat 10 times.

4, 5, 6 and 7) The Four Point Compass – Neck muscle exercises

If you are experiencing neck pain in the office, and have any further questions, feel free to call us on 02 9412 2722 and we will be happy to answer them and help you decide your next step. This is Dr Chana Sztajer from Golden Spines Chiropractic, your Gold Standard for Spinal Health. Hope you have a great day and remember to Heal, Renew, and Live Life.


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