Neck Pain Exercises

Hello, everyone! I am Hardianty Andi Munawarah Abduh. But you can call me Dian. Have

you ever experienced neck pain? In this presentation, I am going to showinstruct you how to

do self-exercises for releasing neck pain. After this presentation, I hope you will understand

how to do neck pain exercises. I’ll cover three main points. First, I would like to explain a

little background aboutof neck pain. Second, I will tell you how to prevent neck pain. Finally,

I am going to explain neck pain exercises. I will be happy to answer any questions after my

presentation.

Let’s begin by a little background aboutof neck pain. There are three things that cause neck

pain: such as a pinched nerve, muscle spasm/non-specific neck pain, and trauma (Binder,

2007). The kind of neck pain that I am going to talk about is nonNon-specific neck pain. In

2014, Hanvold and fellow researcherset al reported that nonNon-specific neck pain is a

common medical disorder with a pathophysiology that is comparatively unknownnot known

its pathophysiology. It generally affectsis generally attacked young adults (Hurwitz et al.,

2018) and is caused by some activities, such as carrying a backpack, or using a computer and

cellphone,handphone for prolonged periods of time with poor posturepostures (Williams et

al., 2009). The symptoms of non-specific neck pain are sharp pain, limited mobility, and even

tension headache (Hoy et al., 2014).. I have told you about whatdefinition of neck pain is and

how it affectsattacks people (Hoy et al., 2014).

Next, I would like to tell you how to prevent neck pain. The first pointaspects that must be

consideredconcerned is an ergonomic sitting position when working in front of a computer.

As you can see in thisthe slide, this is the perfect posture when sitting in front of a computer.

Next, take a break for five minutes and do neck exercises. Regarding the neck exercise, I will
tell you more detail in the next point. Third, use a proper pillow when you are sleeping

(Yeomans et al., 2016). That is all I have to say about how to prevent neck pain.

Now, we will move to how to do exercises when you are suffering fromfor neck pain. There

are two types of exercises that can be performed in awith sitting position. The first exercise is

the simple stretches without doing anything except moving your head and stretchinggetting

the muscles stretch. Firstly, bring your chin down to your chest slowly and then hold it for

about 8 seconds. After that, and then look back up towards to the ceiling and also hold it for 8

seconds with 5 repetitions. Secondly, bend your neck to the right side lowly but don’t lift

your shoulder. Do it for 8 seconds with 5 repetitions and then go back to the other side with

the same frequency and repetition. Finally, turn your head slowly to the right side, as if and

you are looking over your shoulder, and then turn back to the other side. Also, do it for 8

seconds onin each side with 5 repetitions. Moreover, the second exercise is an overpressure

exercise to the stretch whilewith using yourour hand. Firstly, put your right hand underneath

your bottom and pull your shoulder down. After that, put another hand on the top towards the

opposite way and pull over to the left side for 30 seconds while taking some deep breaths.

Then, do the same thing onin the other side. Secondly, put your right hand to the back of your

neck and put the other hand onin the back of your head and pull it down almost at a 45-

degreelike 45 degrees angle. Do it for 30 seconds while taking some deep breaths as well.

And then, do the same thing onin the other side. That’s allI have told you about neck

exercises for relieving pain.

Let me briefly summarize what we have looked at today. I covered three main points about

neck pain exercises. First, I providedtalked about a little background aboutof neck pain.

Please remember that non-specific neck pain is a common medical conditiondisease that is
unclear or unknown in pathophysiology. Next, I told you about how to prevent neck pain. I

hope you remember that sitting ergonomically, taking a break for a while in working, and

using a proper pillow for sleeping are the important things to prevent neck pain. Finally, we

looked at how to do neck exercises properly. Let me remind you there are two types of

exercises that can bewe had done in aby sitting position. Those were simple exercise and

overpressure exercises. Thank you for listening. Do you have any questionsquestion?
 References

Binder, A. (2007). The diagnosis and treatment of nonspecific neck pain and whiplash. Eura

Medicophys, 43(1):79-89. https://pubmed.ncbi.nlm.nih.gov/17369782/

Hanvold, T. N., Wærsted, M., Mengshoel, A. M., Bjertness, E., Twisk, J., & Veiersted, K. B.

(2014). A longitudinal study on risk factors for neck and shoulder pain among

young adults in the transition from technical school to working life. Scandinavian

Journal of Work, Environment & Health, 40(6), 597–609.

https://doi.org/10.5271/sjweh.3437 

Hanvold T.N., Waersted M., Mengshoel M., Bjertnes E., Twisk J. & Veiersted K.B, 2014, ‘A

longitudinal study on risk factors for neck and shoulder pain among young adults

in the transition from technical school to working life’, Scandinavian Journal of

Work Environment & Health 6, 597–609. https://doi.org/10.5271/sjweh.3437

Hoy, D., March, L., Woolf, A., Blyth, F., Brooks, P., Smith, E., Vos, T., Barendregt, J.,

Blore, J., Murray, C., Burstein, R., & Buchbinder, R. (2014). The global burden

of neck pain: Estimates from the global burden of disease 2010 study. Annals of

the Rheumatic Diseases, 73(7), 1309–1315. https://doi.org/10.1136/annrheumdis-

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Hoy, D., Lyn, M., Anthony, W., Fiona, B., Peter, B., Emma, S., Teo, V., Jan, B., Jed, B,

Chris, M., Roy, B., & Rachelle, B. (2014). The global burden of neck pain:

estimates from the global burden of disease 2010 study. Ann Rheum Dis,

73(7):1309–15. https://doi.org/10.1136/annrheumdis-2013-204431
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Care Initiative: Aa summary of the global burden of low back and neck pain

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Williams, L., Quinette, A. L., Lynette, C. C., & K., Grimmer-Somers. (2009). Prevalence of

Neck Pain and Headaches: Impact of Computer Use and Other Associative

Factors. Cephalalgia, 29(2):250-7. https://doi.org/10.1111/j.1468-

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Yeomans, S., DC., & FACO. (2016). 10 Tips to Prevent Neck Pain. SPAIN-health.

https://www.spine-health.com/blog/10-tips-prevent-neck-pain