6 Neck Health Exercises for Surgeons

6 Neck Health Exercises for Surgeons

Maintaining a healthy neck for surgeons can be a challenge, especially given the prolonged strain while looking down that the work requires. Try these six exercises to both prevent and rehabilitate your neck. 

Teagan is a long-time yoga instructor with a lifetime of experience in movement practices. She teaches a style of yoga informed by physical therapy so that you can both prehab your body to prevent injury and rehab your body if you are working with any injuries. These exercises are meant to help relieve common neck tension, improve mobility, and develop deep neck strength so that you can operate at your best. Find out more about Teagan at yogawithteagan.com.

1. Thoracic extension over blocks or a foam roller

This exercise helps to counteract the rounded or slumped position that our upper back, neck, and head can be in throughout the day. 

Set up 2 yoga blocks in a T position - one at the lowest height lengthwise along your spine and the other at the medium or high height underneath your head. Adjust so that the blocks feel relatively comfortable and supportive. Lay on the blocks with your knees bent and feet on the floor. Either extend your arms straight out to the sides in a T position or, if you want more of a chest stretch, in the cactus/goal post position. Stay here for 2-5 minutes breathing deeply. 

Alternatively, use a foam roller for a similar effect. 

2. Occiput massage with block 

We can accumulate a lot of tension where the neck meets the skull, often from a forward head position. This exercise can alleviate some of that tension so that your neck and head hurt less and it will help to allow your head to return to a more neutral position. 

Lay on your back with your knees bent and feet on the floor. Place a block under your head at medium height. Holding the block in your hands, rotate it on an angle so that the beveled edge of the block connects to where the base of the skull and top of the neck meet (the occiput of the skull). Lay like this, applying gentle pressure of the head into the block for 30 seconds to 1 minute. 

Rotate your head about 30º to your right and put more weight into your right-side occiput. Rest here for 30 seconds to a minute. Then repeat on the left side. 

Bring your head back to the center and begin to slowly rotate the block up and down so that it feels as if you are shaving the base of your hairline with the block, massaging the tissues at the base of the skull. Continue doing this as you rotate your head from one side to the other. Do this for about 1 minute. 

3. Deep neck strengthening

Due to a forward head position and lack of conditioning, our deep neck muscles can become weak. This exercise will help ensure your neck is up to the task of everyday life. 

Lay on your back with your knees bent and feet on the floor. Find a neutral position in your spine, including your neck. 

From there, curl your head and shoulders up off the floor and gaze at your belly button. Hold here for 5 deep breaths. 

To come down, continue looking at your belly button as long as possible, and lower very slowly. 

Repeat 3 to 5 times. 

4. Seated cervical rotation

These next exercises are designed to check in on and facilitate your neck mobility. Mobilizing your neck is a great way to release tension and help you stay more balanced.

Come into a seated position on a block or cushion so that your hips are slightly elevated. This will allow you more ease in sitting upright. Slide your head back so that the center of your ears are over the center of your shoulders, if possible. With your chin parallel to the floor, rotate your head as far to the right as you can. Take the first two fingers of your right hand and place them on your left lower jaw. Add a little pressure to help the rotation. Hold, breathing deeply, for 30 seconds to 1 minute. Repeat on the other side. 

5. Seated cervical lateral flexion

Come into a seated position on a block or cushion so that your hips are slightly elevated. Slide your head back so that the center of your ears are over the center of your shoulders, if possible. Lean your right eat toward your right shoulder. Bring your right hand to the top-left side of your skull to give some gentle overpressure into this stretch. Reach your left arm in a low diagonal down and away from your left shoulder. You should feel a stretch in the left side of your neck. Hold, breathing deeply, for 30 seconds to 1 minute. Repeat on the other side. 

6. Levator scapulae stretch 

Come into a seated position on a block or cushion so that your hips are slightly elevated. Slide your head back so that the center of your ears are over the center of your shoulders, if possible. Rotate your head to the right then lower your chin down so that you are looking at your right knee/armpit. Bring your right arm up in front of your face and grab the top/back portion of your skull to add some additional stretch. Bring your left arm behind your back to increase the stretch even further. Hold, breathing deeply, for 30 seconds to 1 minute. Repeat on the other side. 

Teagan Schweitzer is a woman with many passions and a tenacious personality. Her passion for yoga is infectious, and she inspires others around her to reach for greatness.

The opinions expressed in the article is not affiliated with any institution, company or product. The article should not be interpreted as medical advice. Interested in writing for us? Send us your article at themodernsurgeon@gmail.com