If you work in an office job, you have up to a 50 to 60% chance of developing neck pain, compare this to the general public, who has a 15-44% chance. Needless to say, we could probably all do without that pain in the neck. There a number of risk factors which pose us at greater risk of neck pain, these are: Work environment factors (repetitive work, prolonged positions), stress and weakness of the upper limb and neck musculature. Some workplaces are becoming more aware of the need to look after their employees, with things like sit/ stand desks which help to increase the activation of postural muscles. But, what can we do? Here are 5 exercises you could do to prevent neck pain.

The exercises below can be performed daily, multiple times per day as needed. They are great for building some load tolerance into neck musculature. Try them throughout the day at work!

1) Isometric Neck Flexion
Stand or sit with your fist underneath your chin. Tuck your chin back (like you are trying to give yourself a double chin) and try to lengthen the back of your neck. Then push down into your fist and hold this position for 20-30 seconds. Repeat for 2-3 sets to start with and build from there.

2) Isometric Neck Extension
Stand or sit with your hand behind your head. Tuck your chin back (like you are trying to give yourself a double chin) and try to lengthen the back of your neck. Push into your hand whilst maintaining this position for 20-30 seconds. Repeat for 2-3 sets to start with and build from there.

3) Isometric Neck Lateral Flexion
Stand or sit with your hand on the side of your head, above the ear. Tuck your chin back (like you are trying to give yourself a double chin) and try to lengthen the back of your neck. Push into the hand for 20-30 seconds on each side whilst maintaining this position. Repeat for 2-3 sets to start with and build from there. These exercise below can be performed once every 2 days, these are great for building strength to the upper limb musculature, important for supporting the neck musculature! It is important to give the body time to recover between these exercises as they will challenge the muscle system more so than the isometrics above.

4) Dumbbell Shoulder Press
Sitting with a dumbbell weight of your choosing (start light and work your way up). Start by pressing from shoulder height until your elbows are fully extended above head, then control the weight down slowly back down to shoulder height/ starting position. This can be performed for 3x 10 reps and build from there.

5) Dumbbell Bent Over Row
Using a chair or weight bench, support yourself with the opposite hand bent over whilst holding the dumbbell in your other hand (start light and work your way up). Start with your elbow fully extended, pull your shoulder back and down towards your back pocket, drawing your hand towards your side pocket, return the weight slowly and controlled back to the starting position. This can be performed for 3x 10 reps and build from there.

Strength and conditioning is a speciality of Perth Mobile Physiotherapy and we are well equipped to implement your very own exercise program. If you would like an exercise program or would like an assessment please feel free to contact us on 0450 515 169. We would love to help!

Thank you and stay healthy,
Ryan Barron
Senior physiotherapist