A number of everyday habits such as sitting at a computer all day can give you neck pains but the good news is that there are there are a number of simple exercise routines that can help relieve the pain.
If you spend much time hunched over a computer, there’s a good chance you’ve experienced pain in the trapezius—the muscle that extends from the back of your head, across your shoulders, and down your back.
A number of researches by fitness experts have offered simple and effective exercise routines that can serve as a remedy and cut the pain by more than 50 percent among people with tight neck and shoulder muscles.
For each exercise move, perform three sets of 12 repetitions, and gradually increase the weight as you get stronger.
With a 2- to 5-pound weight in each hand, bend forward to a 45-degree angle. Making sure that your elbows are slightly bent, lift the weights to your shoulder height; lower slowly.
With 5- to 8-pound weights in each hand and your elbows slightly bent, lift the weights until your arms are parallel to the floor. Lower slowly and repeat.
To perform this routine, stand with a 15- to 25-pound weight in each hand, starting with your arms at your sides. Lift your shoulders up toward your ears and lower slowly.
The one-arm row is effective because it works on the muscles of the upper back and neck. With your right knee on a bench, lean on your right hand. Slowly raise your left elbow to bring a 12- to 20-pound weight to chest level; and lower slowly. Switch sides; repeat.
To perform the upright row routine, get a 4- to 10-pound weight in each hand, raise the weights to the middle of your chest, jeeping them close to body. Lower slowly and repeat.