The workout that nips neck pain in the bud
If you spend much time hunched over a computer, there’s a good chance you’ve experienced pain in the trapezius—the muscle that extends from the back of your head, across your shoulders, and down your back. Research offers a simple, effective remedy: five exercises that cut pain by more than 50 percent among women with tight neck and shoulder muscles. These are sneaky reasons your neck suddenly hurts. The workout: For each move, perform three sets of 12 repetitions, gradually increasing the weight as you get stronger.
Stand with a 15- to 25-pound weight in each hand, arms at sides. Lift shoulders up toward ears and lower slowly.
With right knee on bench, lean on right hand. Slowly raise left elbow to bring a 12- to 20-pound weight to chest level; lower slowly. Switch sides; repeat.
With a 4- to 10-pound weight in each hand, raise weights to middle of chest, keeping them close to body. Lower slowly.
With a 2- to 5-pound weight in each hand, bend forward to a 45-degree angle. Elbows slightly bent, lift weights to shoulder height; lower slowly.
With 5- to 8-pound weights in each hand and elbows slightly bent, lift weights until arms are parallel to floor. Lower slowly.