Been working at your desk all day?

Playing video games for way longer than you should be?

Hunched over a text book studying for hours on end?

Chances are you either feel or will feel neck pain at some point during your career as a full time geek.

A while back I did some serious damage to my own neck.  Only this came as a result of being in a submission fighting tournament, not poor posture.  You see,  I was put into a very painful neck crank and instead of “tapping out” I tried to withstand the pain for as long as possible or until I gained a better position.  End result, I won the match but spent the better part of 3 months afterward rehabbing my neck.

Till this day I have to be very careful not to aggravate my neck during my workouts.

Here are 5 of my favorite exercises I use to keep my neck and shoulders mobile and pain free.

1. Levator Stretch:

Sitting in your chair or on a bench, reach one arm back and around your body.  Tilt your chin and point your nose to your opposite hip.  With your free hand, place it on the back of your head and apply gentle pressure.  You should hold each side for at least 30 seconds.

2. Thoracic Mobility:

I use a half foam roller but 2 tennis balls taped together will work just as well.   Start at your mid back, roll back for 2 or 3 repetitions keeping your hips down.  You should then move the roller up your back towards your shoulder blades and repeat this process 2 or 3 more times.  (Do NOT try this on your lower back.)

3. Face Down Touch Down:

Lay face down on a bench.  Keeping your thumbs facing the ceiling, raise your arms above your head like a football referee calling a touch down.  Perform 10-15 repetitions.

4. Wall Slide:

Back against the wall keeping contact with your head, shoulders, hands, and elbows.  Slide your arms up the wall as high as you can go and then bring them back down without losing contact with the wall.  (You should feel this between the shoulder blades.)

5. I Give Ups:

Seated or standing.  Raise your arms above your head.  Then shrug your shoulders.  Perform about 10-15 repetitions.