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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!

Exercises for Neck: Isometric Neck Exercises in Mid Range

Isometric neck exercises in mid range are more strengthening exercises for neck. These exercises for neck will provide the mid range basic strengthening in the neck range of motion and a step up from the basic isometric neck exercises. These exercises for neck are good to use when there is neck pain beyond mid range of motion. These neck exercises can be done in conjunction as a neck workout after stretching.

Isometric means no movement in the joint. There shouldn’t be any overdoing or over pushing with the hands on the head or neck with these exercises for neck. The resistance of the hand is to match the head and not to push the head back to the original position. These isometric neck exercises help protect the throat structures and also improve neck posture. These simple exercises for neck also improve the stability of the head by avoiding the forward head position.

These exercises for neck, isometric neck exercises can be done sitting or standing. I’ll describe these isometric neck exercises mid range in sitting. Begin by sitting up straight, feet flat on the floor, relax your shoulders, perform a chin tuck, and look straight ahead. The mid range for each direction will be half the distance or about 45 degrees.

Isometric Neck Exercise Mid Range: Forward (Neck Flexors) 

Begin with starting position. Bring your chin towards your chest and stop half way. Your eyes should follow your chin and be looking towards the floor. Place the palm of your non-dominant hand on the top of your forehead. Take a deep breath in through the nose. Have your forehead match the resistance of your palm. Breathe out slowly through your mouth to the count of 10. Repeat 10 times.

Isometric Neck Exercise Mid Range: Backwards Neck Extensors) 

Repeat the starting position. Bring your chin towards the ceiling and stop half way up. Your eyes should follow the movement of your head and be looking up. Intertwine your fingers and put the palms of both hands behind the top of your head. Take a breath in. Have the back of your head match the resistance against your hands and breathe out. Hold this position for 10 seconds and repeat 10 times.

Isometric Neck Exercise Mid Range: Side bending (Neck Lateral Flexors) 

Lean your right ear half way towards your right shoulder. Place your right palm up against the top of your right temple side of your head. Breathe in. Have your head match the resistance on the right side without bringing your ear towards the shoulder. Breathe out to 10 seconds. Repeat 10 times. Switch sides to work your left side.

Isometric Neck Exercise Mid Range: Rotation (Neck Rotators) 

Turn your head towards the right and stop half way to your right shoulder. Place the palm of your right hand on the right temple area. Breathe in and match the resistance to avoid your head turning to the right. You can also place your left hand on the top of your right head to avoid turning. Hold for 10 seconds and repeat 10 times. Switch directions for your left side.

When these exercises for neck are performed on a daily basis, they will make your neck stronger and improve blood flow to the brain. There should be no pain with any of these neck exercises. When these exercises for neck become easy, you can increase the holding times and number of repetitions. 

 

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