20 to 50 billion per year
It’s your choice!
            or
    10 minutes a day
Who Am I?

• Rob Niemeier, a
  physical therapy
  student in my
  professional year at
  St. Louis University.

• McKenzie...
Ouch, That Hurts!

• 3 main causes of neck
  pain

• 3 ways to decrease risk
  of neck pain

• 6 exercises that help
  pre...
Major Cause of Neck Pain

• Telephonitis, but
  phone neck is more
  descriptive.

• More dangerous is
  cellular phone ne...
What do you think are
really the main causes of
        neck pain?
Mom Was Right!

•Poor Posture
•Obesity
•Weak
 Abdominal
 Muscles
Neck Pain Can Be
       Prevented
• Neck pain is common.
• Symptoms CAN be
  • Prevented
  • Decreased
  • Eliminated
• St...
But I Work At A Computer!


• That can be one of
  the problems…..

• But there are some
  simple solutions.




         ...
You can……

1. Use an upright chair
  that supports your
  lower back.

2. Support your back
  with a small cushion.
And Stretch!

• Once every 2 hours
  you are sitting at your
  desk.

• Get up and do some
  simple stretching
What Kind of Stretches?
• Think Like A Turtle
• Look At the Sky
• Hold to the Left
• Hold to the Right
• Look Around
• Loo...
Think Like A Turtle
• Sit or stand erect.
• Gently pull your chin
  back to a comfortable
  position.

• Hold 15 Seconds.
...
Look At The Sky

• Look Up
• Move 1 inch to the left
• Then 1 inch to the
  right

• Repeat 10 times
Hold To The Right

• Turtle position
• Bend your head to
  right side

• Gently but firmly pull
  your head to the right

...
Hold To The Left

• Turtle position
• Bend your head to left
  side

• Gently but firmly pull
  your head to the left.

• ...
Look Around

• Turtle Position
• Look to the left
• Hold 15 Seconds
• Look to the right
• Hold 15 seconds
• Repeat 10 times
Look At The Ground
• Relax
• Drop your head
  toward your chest

• Hands behind the
  back of your head.

• Let the weight...
Let’s Practice

• Think Like A Turtle
• Look At the Sky
• Hold To the Left
• Hold To the Right
• Look Around
• Look At the...
When To See Your
          Physician
Neck pain associated with fever or headache.

If the pain travels down one or both ar...
What Have We Learned?

3 main causes of neck pain
    • Poor posture
    • Obesity
    • Weak Abdominal Muscles
3 ways to decrease risk of
        neck pain

• Use an upright chair
• Use a cushion or towel roll in small of back
• Most...
Only You Can Prevent
        Neck Pain!
• Remember to:
  • Stretch every _____
    hour (s).

  • Hold for _____
    secon...
Stretching Helps Prevent
       Neck Pain!
The End
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Is your job a pain in your neck?

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Talk on biomechanics and prevention of neck pain.

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Transcript of "Is your job a pain in your neck?"

  1. 1. 20 to 50 billion per year It’s your choice! or 10 minutes a day
  2. 2. Who Am I? • Rob Niemeier, a physical therapy student in my professional year at St. Louis University. • McKenzie Institute’s - Program for the treatment and prevention of neck pain.
  3. 3. Ouch, That Hurts! • 3 main causes of neck pain • 3 ways to decrease risk of neck pain • 6 exercises that help prevent neck pain
  4. 4. Major Cause of Neck Pain • Telephonitis, but phone neck is more descriptive. • More dangerous is cellular phone neck
  5. 5. What do you think are really the main causes of neck pain?
  6. 6. Mom Was Right! •Poor Posture •Obesity •Weak Abdominal Muscles
  7. 7. Neck Pain Can Be Prevented • Neck pain is common. • Symptoms CAN be • Prevented • Decreased • Eliminated • Stretch, Strengthen, and Alignment.
  8. 8. But I Work At A Computer! • That can be one of the problems….. • But there are some simple solutions. 8
  9. 9. You can…… 1. Use an upright chair that supports your lower back. 2. Support your back with a small cushion.
  10. 10. And Stretch! • Once every 2 hours you are sitting at your desk. • Get up and do some simple stretching
  11. 11. What Kind of Stretches? • Think Like A Turtle • Look At the Sky • Hold to the Left • Hold to the Right • Look Around • Look At the Ground
  12. 12. Think Like A Turtle • Sit or stand erect. • Gently pull your chin back to a comfortable position. • Hold 15 Seconds. • Repeat 10 times.
  13. 13. Look At The Sky • Look Up • Move 1 inch to the left • Then 1 inch to the right • Repeat 10 times
  14. 14. Hold To The Right • Turtle position • Bend your head to right side • Gently but firmly pull your head to the right • Hold for 15 seconds • Repeat 10 times
  15. 15. Hold To The Left • Turtle position • Bend your head to left side • Gently but firmly pull your head to the left. • Hold for 15 seconds • Repeat 10 times
  16. 16. Look Around • Turtle Position • Look to the left • Hold 15 Seconds • Look to the right • Hold 15 seconds • Repeat 10 times
  17. 17. Look At The Ground • Relax • Drop your head toward your chest • Hands behind the back of your head. • Let the weight of your arms pull your chin downward. • Hold 15 seconds • Repeat 10 Times
  18. 18. Let’s Practice • Think Like A Turtle • Look At the Sky • Hold To the Left • Hold To the Right • Look Around • Look At the Ground
  19. 19. When To See Your Physician Neck pain associated with fever or headache. If the pain travels down one or both arms. If there is numbness or tingling in one or both arms. Any strange sensations in arms or legs Pain in the lower part of your arm worse then pain in the upper part of the arm Any bowel or bladder changes Any weakness in arms or legs
  20. 20. What Have We Learned? 3 main causes of neck pain • Poor posture • Obesity • Weak Abdominal Muscles
  21. 21. 3 ways to decrease risk of neck pain • Use an upright chair • Use a cushion or towel roll in small of back • Most Important? • Stretch!
  22. 22. Only You Can Prevent Neck Pain! • Remember to: • Stretch every _____ hour (s). • Hold for _____ seconds • Repeat _____ times.
  23. 23. Stretching Helps Prevent Neck Pain!
  24. 24. The End

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