Neck Pain is a particularly common problem in our modern age with extended computer usage, poor posture, and a lack of exercise often to blame. Stiffness, loss of range of motion and soreness in the neck can affect our overall health. Here are five exercises that can help you keep your head up high.

1. NECK RANGE OF MOTION
Sit comfortably with your feet flat on the floor, back straight and shoulders down
Bend your neck forward onto your chest
Hold for 2 seconds
Extend your neck to look up at the ceiling
Hold for 2 seconds
Rotate your neck so you are looking over one shoulder
Hold for 2 seconds, repeat to the other side
Tilt your head to bring your ear down towards your shoulder
Hold for 2 seconds, repeat to the other side
Repeat all these movements 10 times, moving slowly and gently.
*Only move as far as you comfortably can – none of these movements should cause you any pain or discomfort

2. TRAPEZIUS MUSCLE STRETCH
Sit comfortably with your feet flat on the floor, back straight and shoulders down
To stabilize your stretch use one hand to either hold onto the side of the chair or place it under your buttock
Tilt your head away from the stabilizing arm
Bring your ear towards your shoulder until you feel a stretch
To intensify the stretch place your other hand on your head and gently use it to increase the stretch
Hold for 30 seconds
Repeat each side twice

3. LEVATOR SCAPULAE MUSCLE STRETCH
Place your hand behind you back
Tilt your head to bring your nose towards the opposite shoulder, you should feel a stretch through you shoulder and the back of your neck
Hold for 30 seconds
Repeat each side twice

4. SCM MUSCLE STRETCH
Sit on your hand tilt you head away from that shoulder
Turn towards the hand you are sitting on
Gently tilt your head backwards until you feel a stretch through the front of the neck
Hold for at least 20 seconds
Repeat each side twice

5. CHIN TUCK
Sit comfortably with both feet flat on the floor, back straight and shoulders back
Tuck your chin in without allowing your head to tilt forward or backwards
Hold for 10 seconds
Repeat 10 times
If you find it difficult, build up slowly or try lying down with a pillow behind your head

Know more and see videos here: https://www.ansellchiropractic.com.au/5-best-neck-...

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• Forma Física