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Do you suffer neck pain while working?

Do you suffer neck pain while working?

4 Exercises to reduce work induced neck pain

We all carry tension in our neck and shoulders. This tension tends to get worse while sitting at a computer or when you’re on your phone. This can be exacerbated when tired, stressed or busy.

The most important thing to remember is to maintain GOOD POSTURE. Poor posture will eventually lead to back or neck pain. Remember to sit up straight in your office chair and make sure your work space has been ergonomically reviewed.

The following exercises will help with your posture and neck pain

Chin Tucks

Ciaran1Start by sitting or standing tall with your back and neck straight. Your shoulders should be back slightly. Tuck your chin in as far as you can go without pain, provided you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards. Hold for  2 seconds and repeat 10 times as long the exercise is pain free. Repeat 3 – 5 times daily.

 

Shoulder Blade Squeeze

BackIssues4Sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Hold for 5 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 – 5 times daily.

 

 

Neck Rotations

Ciaran3Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat the exercise turning your neck in the opposite direction. Keep your neck straight and don’t allow your head to poke forwards during the movement. Repeat 10 times to each side provided the exercise is pain free.Repeat 3 – 5 times daily.

 

Side Bend in Sitting

Ciaran4Begin sitting tall with your back and neck straight. Your shoulders should be back slightly. Gently bend your neck to one side as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat the exercise gently bending your neck to the other side. Make sure your neck does not bend forwards during the movement. Repeat 10 times on each side provided the exercise is pain free. Repeat 3 – 5 times daily

About the author: Ciaran Aherne

Ciaran Aherne

Ciarán Aherne – BSc, BA, MIAPT – Ciarán completed his BSc in Physical Therapy in the Institute of Physical Therapy in Milltown, Dublin. He is a member of the Irish Association of Physical Therapists. Ciarán also has a certificate in Massage Therapy. As a Physical Therapist, Ciarán uses a range of manual techniques and “hands-on” therapy to assist rehabilitation from musculoskeletal injuries, back and neck pain, postural problems, sprains/strains and sports injuries among other issues. Treatments are tailored to each individual but can include; myofascial trigger-point release, deep tissue massage, mobilisation of the spine and specific exercise prescription. Ciarán has treated people from a variety of sporting backgrounds e.g. running, basketball, soccer, Gaelic football, hockey. Prior to his Physical Therapy studies, Ciarán completed a degree in Leisure and Recreation Management and has worked extensively with athletes involved in the Special Olympics.

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