Additional Benefits of Neck Exercises in Addition to Ergonomic Training in Office Workers With Neck Pain

"1\. Individuals will be given a copy of ergonomic guidelines to follow which includes:~* Organize workstation according to the primary , secondary and tertiary zones.~* Place frequently used items within the reach of an arm.~* Don't move head while reading documents instead raise or lower the eyes to read.~* Correct the monitor height such that the top of the screen is at or slightly lower than eye level.~* Keep reference material upright at desk.~* Avoid slouched postural habits, sit upright.~* Adjust chair height in such a way that it shouldn't compress the thigh.~* Arm rest should be at elbow flexion of 90 degrees.~* Phone must be cradled between neck and shoulder to avoid forward head posture."

"Neck Exercises Strengthening exercises of Deep cervical flexors,rhomboids,lower Trapezius, Middle Trapezius, serratus anterior.~Neck Stretching of Suboccipitals,Sternocleidomastoid ,Scalenes,Upper trapezius, Levator scapulae,Pectoralis major and minor."