Here's what we know: we get neck pain. Probably because we sit for hours at our desk, doubting that riding a bike to work every day is a great help. What we did not know: Neck pain is second only to back pain in reported general muscle or joint pain, say the people behind the Reach Physio app, a service that offers online physio assessments and recovery plans for £ 9.99 per person week.
"Everyone may have neck pain," says Reach Physiotherapist Kate Robinson, "but there are several factors that increase the risk. For example, if you sit in front of a computer for more than six hours a day. Seen anecdotally, many physios see patients who play rugby or are avid cyclists. "
" There may be several causes of neck pain, but only in 1
Still, it would be great to avoid neck pain altogether. So we asked Reach for a few simple exercises to help you reduce the risk of feeling uncomfortable again.
The exercises are designed to increase flexibility, strength and resilience in the neck. Try to do it five to seven times a week.
1 neck retraction with towel
Sets 3 Time 40sec
This movement helps to strengthen the muscles at the front and back of the neck.
Sit up on a chair. Put a small towel around the back of your head. Slowly pull your head back, keep your chin pressed, and apply resistance with the towel. You should experience some muscle fatigue in this exercise, so apply as much resistance as possible by pulling your arms forward.
2 Isometric Lateral Flexion
Sets 3 Time 40sec
This exercise strengthens the neck stability by improving endurance and strength in the muscles of the neck.
Get up, your chest is high and your neck is slightly withdrawn. Place your right palm up on the side of your head so that your forearm is parallel to the floor. Push your head into your hand with 75% of your maximum effort and keep your head in a neutral position. Hold the position for 40 seconds and repeat the procedure on the other side.
3 chin-nodding with head movement
Sets 3 Reps 10-15 on each side
This is a strengthening exercise for the muscles at the front of the neck.
Lie on your back with knees bent and a small towel under your head. Start the movement with a small nod and move your chin slightly towards the chest. Keep your chin position while slowly lifting your head off the ground. Hold for a second and then slowly return to the start. You can facilitate this by supporting your head with your hands.
If you have neck pain, you can get treatment from a doctor or physiotherapist or download the Reach app and get personalized exercises from Andreas Hessner or Kate Robinson Once you've completed the online Physio review.