Neck exercises provide benefits for pain control and musculoskeletal health of the neck. These exercises reduce the severity and incidence of neck pain, including in risk groups, such as people who work daily at a desk and athletes. Over the years, the impact of cervical exercises has been studied in various populations and circumstances, with positive conclusions such as: Neck muscle-strengthening exercises are more effective in relieving pain than other interventions in people who work at a desk. Training targeting the cervical flexor muscles increases muscular strength and significantly alleviates chronic neck pain and functional disability in teachers. There is a significant reduction in neck pain in people who regularly do training aimed at cervical muscle strength. Practicing regular neck exercises not only reduces pain but also improves overall well-being and functional capacity. It is important that the exercises are performed feeling the stretching of the neck muscles, but without causing pain. Whatever the exercise, if it causes pain or discomfort, it should not be done, and the situation should be evaluated by a professional. You can now complete this routine in less than 10 minutes. 1. Standing or sitting, with your back straight and your shoulders away from your head and your arms at your sides. A. Neck extension Tilt your head forward, bringing your chin closer to your chest, hold the position for 10 seconds and return to the starting position. Tilt your head back, pointing your chin towards the ceiling, hold the position for 10 seconds and return to the starting position Repeat the sequence 5 to 10 times. B. Lateral extension Tilt your head to the right side, bringing your ear closer to your shoulder on the same side, but without lifting your shoulder, hold the position for 10 seconds and return to the starting position. Tilt your head to the left side, bringing your ear closer to your shoulder on the same side, but without lifting your shoulder, hold the position for 10 seconds and return to the starting position. Repeat the sequence 5 to 10 times To reinforce the stretch, place the hand on the side you lean it over your head and press. C. Lateral rotation Keeping your neck and head straight, turn them to the right side, without moving your shoulders, hold the position for 10 seconds and return to the starting position. Keeping your neck and head straight, turn them to the left side, without moving your shoulders, hold the position for 10 seconds and return to the starting position. Repeat the sequence 5 to 10 times. D. Head rotation Tilt your head forward, backward or to one side and start and rotate it, drawing 5 circles always in the same direction. Return to the starting position. Tilt it again and rotate it, drawing 5 circles in the opposite direction. 2. Standing, with your back straight and your arms at your sides. A. Shoulder shrugs Raise your shoulders towards your ears and return to the starting position. Repeat 10 times. B. Shoulder rotation Raise your shoulders and move them by drawing 10 circles backwards. Repeat, drawing 10 circles forward. You can repeat every day or as often as you can. Your neck will thank you. Author: Hugo Vieira Pereira Meet the Sports Medicine clinical team at the Hospital da Luz network. Source Abdel-Wakel, I. Effects of specific strength training on neck range of motion, strength and pain in chronic neck pain patients. J Applied Sports Sci 2015;5:133-8. Iqbal ZA, Alghadir AH, Anwer S. Efficacy of deep cervical flexor muscle training on neck pain, functional disability, and muscle endurance in school teachers: a clinical trial. Biomed Res Int 2021;2021:7190808. Sihawong R, Janwantanakul P, Sitthipornvorakul E, et al. Exercise therapy for office workers with nonspecific neck pain: a systematic review. J Manipulative Physiol Ther 2011;34:62-71. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
