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Neck pain exercises

No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done.


Working at a computer often involves very few changes in body position. This lack of movement can lead to muscle pain and strain. This page explores some exercises you can do while working, to relieve neck pain.

Shoulder Shrug

The purpose of the shoulder shrug is to relieve early symptoms of tightness or tension in the shoulder and neck area.

Shoulder Shrug

Raise the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders.

Hold this feeling of tension for 3 to 5 seconds.

Then relax your shoulders downward into their normal position.

Do this 2 or 3 times.

Head Glide

The head glide helps to stretch your chest, neck and shoulder muscles.

Head Glide

Sit or stand upright.

Without lifting your chin, glide your head straight back.

You are doing this exercise right if it gives you the feeling of a double chin.

Hold for 20 counts and repeat 5 to 10 times.

Neck Relaxer

This exercise helps to relax the neck.

Neck Relaxer

Drop your head slowly to the left, trying to touch your left ear to your left shoulder.

Repeat on the right side.

Slowly drop your chin to your chest, turn your head all the way to the left, then turn all the way to the right.

Shoulder Roll

This exercise will help relax the shoulder muscles.

Shoulder roll

Slowly roll your shoulders backward five times in a circular motion.

Next, roll your shoulders forwards.





Chest stretch

Chest stretch

Place your hands behind your head, and squeeze your shoulder blades together.




Texts excerpted from the Canadian Centre for Occupational Health and Safety


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