4 Exercises That Prevent Neck Pain

These easy moves will get you through 8 hours at your desk.

‘The best thing to do is strengthening the muscles between the shoulder blades, as well as the core and neck,’ suggests Frank Musumeci, the biomechanical and musculoskeletal director at Pritikin Longevity Center and Spa in Miami. ‘That should help you decrease the frequency and severity of neck pain’.

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Chin Tuck

Roll shoulders back and down by squeezing shoulder blades down and together. Then rotate hands outward, thrust chest and tuck chin. Relax and repeat. Do 3 sets of 10 reps.

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Quadruped Upper Limb Lift With Chin Tuck

Get on hands and knees, keeping a neutral spine and abs tight. Pull shoulder blades down and towards your spine. Hold this position as you lift one arm straight in front of you, while tucking your chin. Bring arm back down. Alternate arms. Do 3 sets of 10 reps.

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Lower Trapezius Pull Downs

Hang two 3-5-foot-long resistant bands (such as Thera-Bands) over top of a door, tying a knot in each and placing the knot on the other side of the door to keep bands in place (or you can use 2 dumbbells). Sit up straight on a chair or exercise ball facing the door. With palms facing away from your body, elbows and shoulders in line, and holding bands or dumbbells, pull elbows down. Focus on contracting shoulder muscles and bringing shoulders together as you pull down. Do not raise your chest or bend your back. Return to start position. Do 3 sets of 10 reps.

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Seated Reverse Fly

Take two 3-5-foot resistant bands, knot ends together and place them at chest height on the other side of a closed door to secure them. Sit on a chair or exercise ball. Grip a band in each hand with your arms straight in front of you. Keeping arms straight, pull arms out to the side. Squeeze shoulder blades. Return to start position. Do 3 sets of 10 reps.

Source: youbeauty.com