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11

It sounds like as you push yourself to complete the 50 push ups your body is getting out of proper form. Here's an article with a video on push up form: the first part of his speech is a person's tendency to push their head forward as they get tired - doing this myself, I can feel the tension increase on my neck and cause the strain you're describing. ...


7

Forward head posture (called gravity induced kyphosis) is pretty common nowadays. The first thing you should do is begin stretching your neck with an exercise called neck retraction: You'll be amazed at how great this exercise feels. If you've been stuck in forward head posture for a long time, you'll feel as though your entire upper spine is waking up. ...


5

Rolling the neck is contraindicated because it can hyperextend and compress the cervical vertebrae and cause nerve damage over time. You can let your chin just kind of hang your your chest, and lean your head to the side (Think touching your ear to your shoulder) as recommended neck stretches. As you advance, you can add a gentle traction to the side ...


4

Don't Sit All Day Sitting hunched over a desk or laptop all day is not good for you. At a minimum, take regular breaks throughout the day: walk around the building, get some water, stretch your arms, roll out your neck and ankles, do a few lunges, sit in a third world squat for thirty seconds: Configure a standing desk, but don't stand all day either: ...


3

If your current fitness/strength level is low, then my suspicion is that you are experiencing muscle cramps due to increased demands. There are a few things I would suggest for rehab: First, deal with the cramping. Yes, massage works, and many massage therapists have special oils that really help the muscles to relax. If you can't afford the massage ...


3

I would be concerned with the strength and load-bearing abilities of your neck, back, and to a lesser extent your legs. It seems to me that doing load-bearing exercises would prepare you better to carry weight on your head/neck and sustain pressure along your spine. Two come to mind: Neck bridges (like in wrestling) (see this thread from the Crossfit ...


3

I like to grab a pull up bar and drop one hand hang at full extension then switch to the other hand. As you switch you trap will be engaged to lift you up to switch hands. The longer you can sustain the state between hanging on one hand and grasping it with your other the more completely you will utilize the trap.


2

The best bodyweight substitution for a weighted shrug is just a shrug from the inverted hang (aka inverted shrug): This can be done on rings, straight bar, or even parallel bars:


2

Neck training is really important for your health and posture. Daily activities such as driving and sitting in front of a computer cause your head to slightly lean forward and your neck to go out of alignment. In time, this contributes to a poor posture and makes the muscles and ligaments in your neck and shoulders stretch. Permanent tension in this area can ...


2

My qualification for answering this I am no fitness expert beside being involved in sports even before teen years. In my teens and early adult life i would train 4 to 6 days a week, until I started working. I am also a software developer, and been in industry for way more than an hand full so I can relate easily to you. Short answer Yes. Anything is way ...


2

I would, too, advise to explore some gentle form of movement as Dave suggested earlier in his comment. If you are looking for motivation and a starting point, this might be a good one: http://grimmly2007.blogspot.hu/2009/06/developing-practice-part-23-then-and.html


2

The best way is to slowly, gently stretch and strengthen different muscles at the same time. For example: push the chin down (that firms the front of the neck) and at the same time, pull the throat backwards (that lengthens the back of the neck) push the throat forward, lift the chin up (lengthens the front, firms the back) When turning the head ...


1

Looks like you've got a strain in your trap and rhomboid muscles as a result of a muscle imbalance. The first thing I would do is not arch my back when doing bench presses. Try keeping your legs up on the bench with your feet flat. Also, make sure you are lowering the bar to your sternum and not the upper chest. Otherwise, you may be offloading the ...


1

Assuming there is sufficient room in your cubicle/home office, I would suggest getting an appropriately sized Swiss ball to sit on. In general you'll be moving around slightly while on it, which will help stimulate your core stabilisation muscles. It's also quite easy to do a back bend over the ball, which would be a good idea to do throughout the day to ...


1

Deadlifts, squats, benchpress, military press and Chins? :) No but seriously, I really believe a good strength program is something everybody should be doing. Especially people with sedentary office jobs. Don't lift to look good, lift for a well functioning movement apparatus. Also, try to walk as much you can. Go to a bathroom further away. Go talk to ...


1

Shrug Dips or Dip shrugs, whatever Kelso calls them are very effective. you get in the position of doing Dips and instead of going down push yourself up, hold this position and then lower your self down. the actual movement should be no more than 6 inches. your elbows dont bend during the whole repition. Search the internet for Kelso's dip shrug and you ...


1

Further to Ron's link to Yoga Exercises for neck and shoulder pain, the routine in this video for Yoga at Your Computer to Loosen Tight Upper Back Muscles I've found very helpful. Based on the comments, other people have found it useful too.


1

Here are several exercises specifically for stiff neck: Chinese Holistic Exercises - Stiff neck exercises and tips for relief using acupuncture (consult with your health professional first before trying these, though.) Yoga Exercises for neck and shoulder pain - Six excerises you can do at your desk to relieve tension in your wrists, back, and shoulders. ...


1

If you want to stick with body weight exercises, then I would suggest the following: Reverse pushups Pullups/Chinups Back extensions The reverse pushups will help strengthen your back. If you set your feet on a raised platform (like a chair), it will provide more work for your back to do. The goal is to use your back muscles and not your arms to do the ...


1

The first thing that comes to my mind is working with a head harness: Here's a link explaining it along with some other related neck exercises: http://www.bodybuilding.com/fun/neck.htm In Addition to that I would think adding Shrugs would be beneficial: http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug Neither of these should be ...



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