Neck Exercises for Computer Users

Neck Tilt:

• Sit up straight in your chair.
• Slowly tilt your head to the right and then to the left, keeping your shoulders down.
• Hold each side for 15-30 seconds.

Head and Shoulder Circles:

• Slowly turn your head to the right, then down, to the left, and up in a circular motion.
• Continue the circular motion for 10-15 seconds in each direction.
• Repeat in the opposite direction.

Shoulder Shrugs and Rolls:

• Lift your shoulders up slowly and then bring them down.
• Rotate your shoulders forward in a circular motion, holding the front position for a few seconds.
• Rotate your shoulders backward and return to the starting position.
• Repeat each movement 10-15 times.

Neck Stretch:

• Sit up straight and pull your shoulders back.
• Slowly tilt your head forward, bringing your chin towards your chest.
• Hold this position for 15-30 seconds and then return to the starting position.

Neck Rotation:

• Sit up straight.
• Slowly turn your head to the right and left, keeping your shoulders down.
• Hold each side for 15-30 seconds.

Massage:

• Gently massage your neck and shoulders to relax the muscles.

Regularly practicing these exercises can help alleviate tension in the neck and shoulder areas for individuals who spend prolonged periods at the computer. However, if you have any health concerns or if the pain persists, consider consulting with a healthcare professional.