Hands on Head Scapular Retraction Neck Exercises
Today I was felt tight in the chest and not as strong in the mid back as I was working on the computer. So, I decided on my break from typing that I was going to work on my rhomboids and pectoralis muscles. I always liked to put my hands on top of my head and squeeze my shoulder blades together. This is today’s neck exercises.
Scapular retractions are another shoulder blade pinches neck exercises. Opening up the chest area will help to improve the posture and breathe easily. These neck exercises will also reduce neck tension, loosen up the front muscles and strengthen the mid back muscles. Overall, these neck exercises should reduce stress in the upper neck and shoulder areas.
Today’s neck exercises is great to do for a break while sitting in front of the computer, desk or even at a stop light. You can also perform these neck exercises standing, lying down or even on those big swiss balls. When these exercises for neck are combined with stretch exercises like the upper trapezius, they become a great neck workout for the day. Let’s begin while you are sitting in front of the computer.
- Feet flat on the floor
- Sit up tall
- Have your arms by your side
- Relax your shoulders
- Bring your chin back towards your shoulders like a chin tuck
- Eyes looking straight ahead and above the computer screen
Hands on Head Scapular Retraction Neck Exercises:
- Start by clasping your hands together
- Raise your hands and place your palms behind the top of your head
- Your elbows will be pointing at the opposite wall
- Press your head against your hands
- Breathe in
- Bring your elbows backwards
- Squeeze your shoulder blades together
- Hold this position for 10 seconds
- Breathe out
- Repeat 10 times
- Repeat this 3-4 times a day
There should be no pain or discomfort with these neck exercises. You should feel a stretch when opening up your chest with your elbows. You should feel the mid back muscles working when squeezing your shoulder blades together. You should also feel your neck muscles working and strengthening with the chin tuck.
Be sure that you continue to breathe throughout these neck exercises. You want to make sure that your shoulders are relaxed and not raised up. Make sure that you are not clenching your teeth while doing these neck exercises. Avoid pressing too hard with your hands up against your head. The point is to match the resistance of your head not to overpower your neck muscles. There will be similar neck exercises described at a later time with this position.