7 exercises to relieve neck fatigue

Bending or rotating your neck will help stretch the muscles in your back and neck, reducing tension caused by sitting in one position for too long.

Constantly sitting in one place looking at your phone or sitting in front of a computer screen for long periods can cause back and neck pain and fatigue. Below are some simple, easy-to-do stretching exercises that can help alleviate these symptoms.

Neck slip

Begin the exercise with your neck straight, slowly sliding your chin forward. Hold this position for 5 seconds and return to the starting position. You should repeat this movement 10 times.

Neck widening

For this exercise, keep your back straight, slowly move your head backward, looking upwards, stretching your neck as far back as possible. Hold this position for five seconds, then return to the starting position. Afterward, continue by bending your neck so your chin is close to your neck, further stretching the muscles in the back of your neck. This is a good exercise to do while working to prevent neck strain.

Tilting your head backward helps stretch the neck muscles. (Image: Freepik)

Rotate your neck.

Begin the exercise by looking straight ahead, slowly turn your head to the left, stretching your neck, hold for 10 seconds, then return to the starting position. Then slowly turn your head to the other side, hold for 10 seconds, and return to the starting position.

You should repeat this exercise 10 times, every half hour, to avoid neck strain.

Tilt your head

Look straight ahead, slowly tilt your head to the left, using your left hand to press on your head and neck muscles. Continue stretching your neck muscles with your hand, hold this position for 5 seconds, then return to the starting position. Next, slowly tilt your head to the right, hold for 5 seconds, then return to the starting position. Repeat 10 times. Perform this exercise every half hour.

Using your hands to apply extra force to stretch your neck is also a great way to loosen your neck muscles. (Image: Freepik)

Shrug

Look straight ahead, slowly raise both shoulders, hold for 5 seconds, then return to the starting position. You should repeat this exercise 10 times and do it every 30 minutes to relieve muscle tension in your neck, shoulders, and back.

Deep stretching

For this exercise, you can sit or stand upright, tilt your head towards your shoulder or bend forward, applying additional force with your hands to stretch the neck muscles. Hold this position for 30 seconds and repeat 3 times per workout session.

Bend your neck, lean forward.

Begin the exercise by looking straight ahead, slowly lower your chin towards your chest, hold for 5 seconds, then return to the starting position. Repeat 10 times. Perform this exercise every half hour to avoid neck strain while working.

Hai My ( According to Bone & Joint Clinic)

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