Basic Neck Exercises - Work from Home Special


In today’s time where everyone is working from home, the concept of office ergonomics has gone out of the window. While big corporates have that knowledge, resources, and infrastructure to make an employee comfortable at work, the same cannot be implemented by most of us working from home. As a result, most of us suffer from stiffness or pain in the neck due to many hours spent hunched over our computer or laptops.


STRENTOR presents basic neck exercises that one should do even when we feel the slightest stiffness or pain in the neck. It is also advisable to do these exercises at regular intervals even if you do not feel stiffness or pain to ensure that the situation does not elevate to that level.

  • Back & Forth Tilts: Start with your neck upright, looking straight forward. Slowly tilt your head forward until your chin touches your head then slowly tilt your head backward stretching it all the way back until you feel slight stretch in your neck. Try to hold position at the end of each tilt for 5 seconds. Do 10 repetitions each of both back & forth tilts.

  • Side to Side Tilts: Start with your neck upright, looking straight forward. Slowly tilt your head towards left side until you feel a slight stretch on the right side and then slowly tilt your head back up and towards your right side until you feel a slight stretch on the right side. Try to hold position at the end of each tilt for 5 seconds. Do 10 repetitions each of both left & right tilts.

  • Neck Rotations: Start with your neck upright, looking straight forward. Slowly rotate your head towards left side until you feel a slight stretch on the right side and then slowly rotate your head towards your right side until you feel a slight stretch on the right side. Try to hold position at the end of each rotation for 5 seconds. Do 10 repetitions each of both left & right rotations.

  • Head to Palm Press: Start with your neck upright, looking straight forward. First place your both palms at the back of your head. Slowly press your head against your palms ensuring that your palms do not move back with the pressure. Now place your both palms at the front of your head and slowly press your head against your palms once again ensuring that your palms do not move forward with the pressure. Try to hold each position for 5 seconds. Do 10 repetitions each of both back & forth presses.

  • Alternating Side Press: Start with your neck upright, looking straight forward. First place your one palm at the left side of your head. Slowly press your head against your palms ensuring that your palm does not move left with the pressure. Now place your palm at the right side of your head and slowly press your head against your palm once again ensuring that your palm does not move right with the pressure. Try to hold each position for 5 seconds. Do 10 repetitions each of both left & right presses.

  • Alternating Chin Press: Start with your neck upright, looking straight forward. First place your one palm at the left side of your chin. Slowly press your chin against your palms ensuring that your palm does not move left with the pressure. Now place your palm at the right side of your chin and slowly press your chin against your palm once again ensuring that your palm does not move right with the pressure. Try to hold each position for 5 seconds. Do 10 repetitions each of both left & right presses.

These exercises can help to release tension, tightness, and stiffness in the neck and as a result can reduce pain and increase flexibility. While these exercises are helpful STRENTOR does not claim these exercises as a cure to your neck pain. We highly recommend to first consult a doctor and not take your neck pain for granted.

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