Posted on 3rd Sep 2011 @ 5:05 PM

If you have neck pain or a repetitive stress injury, you've probably heard it all. “Use special equipment like keyboard trays and ergonomic chairs.” … “Stretch and rest.” And, oh yes, “Make sure you don't use your aches and pains as an excuse to skip the gym, since strengthening your muscles will help prevent further injury.” Unfortunately, all of these words of advice are true.

In fact, some studies have shown that doing the proper exercises can reduce neck pain by up to 80 percent. Great advice, but when you're already sore, which exercises should you do?

1. Upper Trapezius Exercises

If you're a regular computer user, a musician or even a weekend warrior, you've probably experienced upper trapezius pain. Most of us think of it as knots in the shoulders. There are two ways to combat this problem. One is to stretch at your desk. Do 15-20 reps of the following exercises: shoulder rolls, shrugs, neck tilts, and neck rotations.

The other way to treat upper trapezius pain is Prone Horizontal Abduction. And, no, that’s not as torturous as it sounds. At the gym, lie on your stomach on a bench, with your palms facing down. Then lift your arms toward the ceiling until they're parallel to the bench. Add free weights, up to five pounds, as you grow used to the exercise.

More details on both methods can be found here.

2. Deltoid Raises

To do a deltoid raise, sit on a bench, holding a free weight in each hand. (Start out with a light weight, 2 -5 pounds, and build up as you get stronger.) Let your hands hang down to the ground. Raise your arms until they're parallel to the floor, and hold for one count. Repeat.

3. Rows

This exercise is best performed with a cable weight machine. If you don't know which one we mean, look around the gym until you find the giant guy standing under an inverted U-shaped frame, pulling two cables at once and doing his Incredible Hulk impression. That's the machine we mean.

You'll only use one cable, though. Bring your trusty flat bench over, and place it in front of one of the cables. Then sit facing it, and grasp the handle with both hands. Set the weight to a comfortable level, and then pull the cable in toward your waist, pulling your shoulders back and lifting your chest. Hold it, then release to starting position, with straight arms.

4. Shrugs With Weights

Holding a dumbbell in each hand, stand with your feet together and your back straight. Lift your shoulders as high as you can, and then drop them. (Your shoulders. Not the weights.) Be sure you're not leaning forward or jutting your chin.