In the above video, Kenny from Physio K is showing a combination of 2 of the best exercises to do when you’re having neck pain. The first one is great when you are doing computer work or are sitting for prolonged periods. The second one is the best strengthening exercise for the neck.
1. Shoulder rolls
You can do this one sitting or standing up. Just relax your arms in your lap and rotate the shoulder girdle backwards, making big circles backwards. Try not to use your arms, relax them in your lap and make big circles backwards. Do this for a full minute, if possible 10 times per day. Your muscles are under constant stretch when you’re sitting all day so we would like to get some blood flow in your upper trapezius muscles.
2. Deep neck flexor strengthening
Almost everyone could benefit from this exercise. It’s good to improve your strength and also to improve your posture! Start with laying on your back on a mat on the floor and try to make a double chin and hold this for 12 seconds. Keeping your head on the floor.
If this is easy, you can go to the next step which is basically the same but after making a double chin, then try to lift up your head just slightly, for 1 centimeter off the floor and hold this position for 12 seconds. This is a tough exercise, try not to compensate and keep the double chin position at all times!