'The spine just wants to move': How to strengthen your neck
BBC/ Serenity StrullThe modern world is a challenging place for necks. These five exercises will help you cope.
Sometimes it pays to consider the weight of the human head.
When you're sat or stood upright, the mechanical load that your head places on the neck is only about 12 pounds (5.4kg), says Anthony Ghosh, a NHS consultant spinal neurosurgeon at Queen's Hospital in London. This is not a problem.
But across the planet, billions of us are spending large portions of our day with our bodies hunched over. And as we stoop over our laptops and smartphones, we're radically changing the distribution of weight on our necks.
In this uncomfortable, downward-looking position, the load the head places on the neck goes up to about 60 pounds (27.2kg), says Ghosh. "So, it's quite a lot of strain that your neck is trying to put up with."
In short, modern life is terrible for our necks. But there are five simple exercises you can try to keep your neck healthy and prevent problems down the line, whatever your age.
A common problem
Some neck problems are a natural consequence of changes which play out across our musculoskeletal system as we age, resulting in diminishing elasticity and increasing stiffness within the neck's supportive tissues.
"Nobody above the age of 40 has a normal MRI scan when it comes to their spine," says Ghosh. "Everybody will have some worn discs, the cushions between vertebrae. The joints at the back of the neck also thicken up a little bit and get stiff."
Then there's the impact of technology. When we pore over electronic devices, we adopt a characteristic "flexed" posture. The upper back rounds into an exaggerated hunch or hump, and the chin and head push forward instead of aligning directly over the shoulders. This puts a large amount of strain on both the neck muscles and the vertebrae joints in the upper spine.
Anywhere between 60% and 80% of people will suffer from neck pain during their lifetime, with nearly 50% experiencing it as a frequent or recurring issue. These problems might begin with an increasing sense of stiffness and lack of mobility in your upper spine, followed by growing and persistent levels of discomfort.
Alarmingly, research suggests that neck and upper back-related problems are beginning to arise earlier in life. The prevalence of scoliosis has steadily increased in children and adolescents over the past three decades, for example. This medical condition involves developing an abnormal curvature of the spine, forcing the neck muscles to strain and compensate to keep the head level.
But there is plenty that we can do to mitigate the onset of neck problems. Rather than investing in upper chairs or other ergonomic aids, Ghosh simply recommends moving more and ensuring that you take more breaks from looking at screens. "The spine just wants to move," he says. "It means that the circulation flows through it, and the muscles get more tone in them."
In particular, the below exercises can help loosen the joints, correct bad posture and make your neck muscles more resilient to the challenges of staring forwards at a screen. Always consult your doctor before attempting a new exercise regime.
1. Head turn
If you are suffering from neck pain, the NHS recommends a simple exercise to help get strength and movement back. While sitting upright or lying on your back, look as far to the right as far as you can and hold for two seconds. You should feel a stretch on the opposite side of your neck. Return to the starting position and then look to the left as far as you can. Repeat this two or three times, and as often throughout the day as feels comfortable.
2. Maintain good posture
Maintaining good neck posture is very important, as poor posture places strain on your neck muscles. Our necks are designed to move in all directions, so one tip is to move it around regularly throughout the day.
Getty ImagesHowever, the 'optimal' position for your neck is in a neutral position in line with your spine. Keep your shoulders and back relaxed and your neck long and upright. Try to avoid poking your chin forwards and rounding your shoulders, and avoid keeping your head twisted or tilted to the side for long periods.
It helps to adopt this posture when sitting for long periods, such as when working at a computer, watching television, or driving.
3. Get rid of your 'poking chin'
Spending years gazing at a computer screen can lead to a 'poking chin' posture, where your head juts forward instead of being aligned over your shoulders. However, this can be corrected by changing your sitting habits and doing simple exercises.
One thing you can do is gently lengthen your neck upwards as you tuck in your chin. It helps to imagine a soft peach under your chin. You don't want to squash it by tucking in too hard, but equally don't let it drop. Widen your collar bones and gently draw your shoulder blades down and back centrally towards your spine. At the same time, gently pull in your lower 'core' tummy muscles to maintain a natural soft curve in your lower back.
Quills and slanted desks
Pre-industrial scholars would spend many hours poring over manuscripts. But Ghosh has noted from depictions in paintings that they tended to read and write on lecterns or desks angled at around 45 degrees. These conditions placed less strain on the neck.
"Slanted desks were common for centuries, as that was more optimal for quills that were dipped in ink," says Ghosh. He explains that when the paper was flat, it would block the ink and blotch a bit more.
Flat desks have only become more pragmatic in the last 100 years with typewriters and then computers. And with them, we have new neck pains.
4. Build neck flexor endurance
Because we're now spending many hours of the day staring at screens, Ghosh explains that it helps to build the endurance of your neck flexors. This group of muscles contributes to neck stability and helps to hold up the weight of your head.
To train your neck flexors, lie on your bed with your knees bent and feet flat, and tuck your chin towards your chest.
Place a hand on the back of your head and lift it about an inch off the surface of the bed. Then remove your hand and hold the position for as long as you can. Initially aim for a few seconds, but try and build up to 30 seconds if you can.
5. Work the deep neck flexors
Another way to actively train your neck flexors involves using a chair with a headrest.
Sit in the chair, looking straight ahead, and push your head backwards against the headrest before bringing your chin down to your chest, holding briefly and returning to the starting position. Repeat that several times.
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A more advanced way of carrying out the same exercise can be done using a resistance band – an elastic band used for exercising. First, attach it to an object at head level. Grab the band and loop it around your forehead, before taking a couple of steps forward to stretch it, enough to feel some tension. Stand tall and flex your neck, bringing your head down. Pause briefly, relax your neck and return to the starting position, before repeating the exercise again.
Over time, these exercises can help make your neck more resilient to the challenges of 21st-Century living.
* All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of health care professionals.
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