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Neck Exercises Blog, A Guide to a Better Neck Posture

Hello and welcome to Neck Exercises. I am glad you want to take care of your neck. Whether you have neck pain, tension, stress or discomfort, neck exercises can help. Making small adjustments each day to include neck exercises, stretch exercises, or a neck workout, will gradually improve your neck health and quality of life. Let's get started!

Announcement: Welcome to Neck Exercises Blog

NeckThe neck exercises blog will offer guidance to people who have neck discomfort and looking for neck pain relief. This will be done by providing neck exercise education in various forms of media from pictures, videos, resources from books, eBooks and DVDs. The information given here in neck exercises blog is guidance and not a substitute for actual medical attention.

These days people may feel discomfort in the neck from a variety of everyday stresses via work, family, or other outside influences. Have you ever found yourself at the end of the day with tension in your neck and shoulders? Most people may not realize that constant tension in the neck and shoulders will lead to other discomforts such as headaches. By giving simple neck exercises that can be done throughout the day can help reduce stress and provide temporary relief.

Discomfort, tension, or stress to the neck can be gradual or sudden and by doing a variety of body stretch exercises will eventually provide an improvement in the neck. These exercises for neck and other areas are meant to be done on a regular basis for the most benefit in reducing neck related discomfort. The neck workout can be done anywhere and anytime.

Written and visual demonstrations will be provided for neck exercises and stretch exercises. There are eBooks and video products to help with these exercises as well as for more information about the neck. Neck exercises here will provide general information about the neck as well as head, shoulders, chest and midback areas. Neck exercises blog will also address posture, body mechanics, self-techniques to help reduce discomfort, headaches, and basic information on the effects of teeth clenching can affect neck pain. The neck exercises blog wants everyone to benefit from the neck exercise information as well as be able to incorporate the stretch exercises as a daily routine.

Neck Exercises Guidelines

All neck exercises and neck stretches given on the neck exercises blog are given as a reference and not to replace actual medical treatment for any neck conditions. Neck exercises are to be done pain free, smooth and slow controlled motions at all times. Neck stretches are done to a count of 30 seconds hold and three repetitions. Neck exercises are usually done in repetitions of 10. All neck exercises can be done with breaks when neck muscles begin to feel fatigue. Neck exercises and neck stretches should not increase any neck pain at all. For best results, neck exercises and neck stretches should be done on a daily basis for multiple times throughout the day.

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How Neck Muscles are Crucial to Life

If you follow College Football USC Stafon Johnson suffered a near-fatal (fatal for everyone else) throat injury while doing weight-lifiting.I hope he recovers well and glad his neck withstood the amount of weight that landed on his throat.

http://www.dailynews.com/ci_13450152?source=rss

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Neck Exercises: The Importance of Having Strong Neck Muscles

After reading about the near fatality of Stafon Johnson, a USC tailback football player’s injury to the throat, reminded me of how important the neck muscles are. The front neck muscles surround the throat and larynx (vocal cords) that are vital for talking, breathing and eating. These throat structures can be easily damaged from pressure. There are a few simple strengthening neck exercises that will help protect the vital throat structures. These neck exercises provide a good neck workout for endurance and strength. These neck exercises can be done in various positions and with or without resistance. I will describe this neck workout in the lying down position with no resistance.

Lying down neck flexor exercise:

This neck exercises strengthens the front deep neck muscles. If you are on the bed, lie down on your back without a pillow underneath your head. Place your arms by your side, bend your knees comfortably and place the bottom of your feet on the bed. Be sure to look at the seeing and have your chin be parallel to the bed. Slowly bring your chin towards your chest while keeping your head on the bed. Your eyes should also follow your chin. Hold this position for 10 seconds. Bring your chin back to the starting position. Repeat this neck exercise 10 times.

Lying down neck extensor exercise:

This neck exercise will strengthen the back deep neck muscles. You will be on your stomach for this neck exercise with your head off the edge of the bed. Be comfortable and make sure you are situated on the bed. Start with your head down, bend your neck and have your chin towards the bed. Slowly bring your head up so that you are either parallel to the floor or able to lift your head to see a wall. Hold this position for 10 seconds. Slowly bring your head back to the starting position. Repeat this neck exercise 10 times.

Lying down neck lateral flexion exercises:

These neck exercises will strengthen the side neck muscles. You will be lying down on one side with your head off the edge of the bed. You will start with your head towards the bed so that your neck is bending towards the floor. Slowly bring your head towards the ceiling. Hold this position for 10 seconds. Bring your head back to the starting position and repeat this neck exercise 10 times. Repeat on the other side to work the other neck lateral flexor muscles.

All of these neck exercises should be done in a pain free zone and within your tolerance. If there is any pain in any direction, stop the neck exercise. You may feel a burning warm sensation as your neck muscles are building endurance and strength. If 10 seconds seem too hold a position then try 5 seconds. This neck workout can be done daily for these neck exercises. More advance neck exercises of this series will be described at another time.

 Here is an interesting article about preventing neck injuries while weight training:

 

  • Preventing Neck Injuries while Weight Training – Denver Chiropractor, Dr. Michelle Clark is a Colorado Board Certified Chiropractor and a graduate of Western States Chiropractic College. Dr. Michelle Clark, DC, Denver Chiropractor, received her Bachelors of Science in Biological …

 

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Reduce Stress with Exercise

Just a quick reminder how exercise helps to reduce stress.

http://www.fitseniors.org/exercise/reduce-stress-with-exercise/

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Neck Exercises: Simple Shoulder Rolls

Shoulder rolls are great neck exercises to help reduce neck tension. The shoulder roll helps to loosen the shoulder joints and the surrounding muscles. The shoulder (glenohumeral) joint is a ball and socket joint which gives the shoulder the ability to move in many directions. The shoulder joint is maintained by the capsule, ligaments and muscles and all of them need to be stretched to be healthy. There are various shoulder rolls exercises with and without resistance or weights. The shoulder rolls described will be the basic neck exercises to be performed while sitting. 

Start with good posture by sitting up straight, chin tuck, looking straight ahead and the arms by your side with your palms towards your body. Take a deep breath in. Exhale while bringing your shoulders up to your ears. Take another deep breath in. Breathe out when rolling your shoulders forward. Breathe in and exhale to roll your shoulders down. One last breath in and slowly breathe out while rolling the shoulders to the back. Perform this neck exercise 10 times. Reverse the direction and repeat another 10 times.

Variations to these neck exercises with the shoulder rolls are to start big and repeat with small shoulder rolls. Eventually, you would like to take one breath in and a slow breath out while rolling in the shoulder in all directions. An advance shoulder roll is to roll both shoulders in different directions. Another variation is the shoulder clock. There should be no pain in any directions. These neck exercises should help to relieve stress in the neck and keep the shoulder flexible.  

This neck exercise with the chin tuck is a good neck workout and best done on a daily basis. These neck exercises are great to do while taking a break from the computer or driving. They can be done easily and anywhere. This neck exercise is also done with dancing. Did this neck exercise help?

 

 

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Video of a baby doing neck exercises

http://baby-thornton.blogspot.com/2009/09/neck-exercises.html

It’s never too early to start neck exercises! That’s a good way to strengthen those neck extensors! :)

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An Effective Treatment for Neck Pain and Spasms?

 

Here’s a blog post stating the benefits of neck exercises.

http://healthmad.com/conditions-and-diseases/an-effective-treatment-for-neck-pain-and-spasms/

 

 

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Neck Exercises: Sitting Shoulder Shrugs

Shoulder shrugs or raises are great neck exercises to help relieve neck tension. These neck exercises can be done anywhere when sitting without any equipment. This neck exercise is one of the easiest and simplest to do while at the computer. Doing shoulder shrugs can help to take off the tension on the upper trapezius muscle.

The upper trapezius muscle connects from the base of the skull to the collar bone. The muscle actions of the upper trapezius are to elevate and upward rotate the shoulder blade (scapula). When this muscle gets tight the shoulders gravitate towards the ears. Tightness with this muscle can cause headaches, numbness and tingling down the arms, dizziness, neck and shoulder pain. You may feel knots along the side of your neck and shoulders and can produce pain. There are neck exercises and stretch exercises to help relieve the neck tension.

To do the sitting shoulder shrug neck exercise start by sitting up straight. Before you start, make sure that the eyes are looking straight ahead and that a chin tuck is performed. With the proper posture, this will get the best benefit and reduce neck tension.  Let your arms and hands hang by the side. Take a deep breath in. Slowly exhale while bringing the shoulders towards the ears. Count to 10. Take a deep breath in while bringing the shoulders back down. Repeat this neck exercise 10 times, a couple of times a day.

 All neck exercises should be done in a pain free zone. If there is pain, numbness or dizziness with this neck exercise, stop the neck exercise. Try to readjust the position and raise the shoulders a small amount. If there is continued pain or any symptoms, discontinue and check with a health professional.

A progression of these shoulder shrugs are with theraband resistance, standing and using weights. Try the sitting shoulder shrugs and inform me how well this neck exercise helps you. Any neck exercises when done on a daily basis will reduce tension at a steady pace.

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Neck Exercises for a Giraffe Neck

Here’s a blog post that takes into consideration of long necks. This has some nice anatomy and neck exercises.

http://www.stayfitbug.com/the-fitness-bug/help-me-bulk-up-my-long-giraffe-neck/

 

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Computer Exercises and Stretches

 

Here are some examples of stretch exercises to do at the computer:

http://webworkerdaily.com/2007/01/03/web-worker-stretches/

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