Neck pain and stiff neck

Q: Hello, I have an office job and I often feel pain and stiffness in my neck at the end of my work day and after work. What can be done to help with this problem?

A: Firstly, we recommend seeing a professional. Therapy is going to be based on strengthening your back and neck muscles which eases movements and helps with the pain. For example:

  1. Stretch 1 or 2 times a day as is shown in the pictures 7-12 2. Static exercises for your spinal cord Pictures 1-6
  2. Ultrasound
  3. Magnet
  4. Electro therapy
Examples of static exercises and stretching exercises

Useful advice Adjust the way you sit to take some burden off your spine. Each exercise is repeated 8-10 times for 3-5 seconds.

Neck pain and stiff neck

Q: Hello, I have an office job and I often feel pain and stiffness in my neck at the end of my work day and after work. What can be done to help with this problem?

A: Firstly, we recommend seeing a professional. Therapy is going to be based on strengthening your back and neck muscles which eases movements and helps with the pain. For example:

  1. Stretch 1 or 2 times a day as is shown in the pictures 7-12 2. Static exercises for your spinal cord Pictures 1-6
  2. Ultrasound
  3. Magnet
  4. Electro therapy
Examples of static exercises and stretching exercises

Useful advice Adjust the way you sit to take some burden off your spine. Each exercise is repeated 8-10 times for 3-5 seconds.

Bolovi u vratu

Picture 1 Place your hands on your forehead and spread your elbows.
Keep pressing your forehead forward onto your palms without moving your head. Hold for a few seconds and relax.

Bolovi u vratu

Picture 2 Intertwine your palms on the back of your neck, spread your elbows and press the back of your neck onto your palms without moving your head. Hold and relax.
Picture 1 Place your hands on your forehead and spread your elbows.
Keep pressing your forehead forward onto your palms without moving your head. Hold for a few seconds and relax.
Picture 2 Intertwine your palms on the back of your neck, spread your elbows and press the back of your neck onto your palms without moving your head. Hold and relax.

Bolovi u vratu

Bolovi u vratu

Pictures 3 and 4 Press your right or left palm onto your ear, spread your elbow and press your head on the side. Without moving your head hold for a few seconds and relax.
Pictures 3 and 4 Press your right or left palm onto your ear, spread your elbow and press your head on the side. Without moving your head hold for a few seconds and relax.

Bolovi u vratu

Picture 5 Place your fists below your chin, spread your elbows and press your chin downwards onto your chin.

Bolovi u vratu

Picture 6 Intertwine your palms on your scalp, spread your elbows. Keep pressing your scalp upwards onto your palms without moving your head.
Picture 5 Place your fists below your chin, spread your elbows and press your chin downwards onto your chin.
Picture 6 Intertwine your palms on your scalp, spread your elbows. Keep pressing your scalp upwards onto your palms without moving your head.

Bolovi u vratu

Zakočenost u vratu

Pictures 7 and 8 Turn your head right/left and try to bring your head closer to your right/left shoulder. Hold for a few seconds and bring your head back to the initial position.
Pictures 7 and 8 Turn your head right/left and try to bring your head closer to your right/left shoulder. Hold for a few seconds and bring your head back to the initial position.

Zakočenost u vratu

Zakočenost u vratu

Pictures 9 and 10 Tilt your head right/left as if you are trying to touch your shoulder with your ear. Bring your head back to the initial position.
Pictures 9 and 10 Tilt your head right/left as if you are trying to touch your shoulder with your ear. Bring your head back to the initial position.

Vježbe za bolove u vratu

Picture 11 Rise your shoulders up without moving your head. Hold and relax.

Vježbe za bolove u vratu

Picture 12 Intertwine your fingers on the back of your head, tilt your head forward as if you are trying to bring it closer to your chest. Hold and relax.
Picture 11 Rise your shoulders up without moving your head. Hold and relax.
Picture 12 Intertwine your fingers on the back of your head, tilt your head forward as if you are trying to bring it closer to your chest. Hold and relax.

Feel free to contact us and we will treat your problem promptly and efficiently.

Your ML Locomotion team

Feel free to contact us and we will treat your problem promptly and efficiently.

Your ML Locomotion team