Exercises for Gamers: Neck and Posture Muscle Strength
By Dr. Matthew Hwu, PT, DPT, OCS, CSCS·
Quick answer
Wall posture with a deep neck muscle focus trains your postural and deep neck muscles for better neck control during long sitting. Stand with your butt, back and head against a wall and your knees slightly bent. With palms facing out, pull your shoulders back to the wall while tucking your chin to keep your head on the wall.
Hold for 5 seconds. The post suggests 2 sets of 12, twice a day.
Exercise: Wall Posture with DNF Focus
Frequency and Duration: 2x12 (5”), 2x/day
We want to continue to work on your postural muscles but also your deep neck muscles to ensure you have better control of your neck during prolonged sitting.
To perform this exercise you will need a wall to place your back against. Your butt all the way to the top of your head should be in contact with the wall. Your legs should be slightly bent - Place your hands with the palms facing out as shown and bring your shoulders back to touch the wall while SIMULTANEOUSLY tucking your chin to keep the back of your head against the wall. Hold this position for 5 seconds and repeat.
