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 Institute’s -
Program for the
treatment and
prevention of neck
pain.

Ouch, That Hurts!
• 3 main causes of neck
pain
• 3 ways to decrease risk
of neck pain
• 6 exercises that help
prevent neck pain

Major Cause of Neck Pain
• Telephonitis, but
phone neck is more
descriptive.
• More dangerous is
cellular phone neck

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
• Stretch, Strengthen, and Alignment.

But I Work At A Computer!
• That can be one of
the problems…..
• But there are some
simple solutions.
8

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
• Look At the Ground

Think Like A Turtle
• Sit or stand erect.
• Gently pull your chin
back to a comfortable
position.
• Hold 15 Seconds.
• Repeat 10 times.

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 for 15 seconds
• Repeat 10 times

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

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 of your
arms pull your chin
downward.
• Hold 15 seconds
• Repeat 10 Times

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

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

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 Important?
• Stretch!

Only You Can Prevent
Neck Pain!
• Remember to:
• Stretch every _____
hour (s).
• Hold for _____
seconds
• Repeat _____ times.

Stretching Helps Prevent
Neck Pain!

The End