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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!

Head Tilt Neck Exercises

Do you ever find yourself tilting your head from your ear to your shoulder and back? Are you doing this position while talking on the phone and then having neck stiffness?  The side head tilt neck exercises will work on your neck range of motion as well as neck muscle flexibility. These head tilt neck exercises are good for warm ups and also for while on breaks from being on the computer.

The side neck muscles that are being used for the head tilt neck exercises are the scalene and the sternocleidomastoid (SCM). There are three parts to the scalene muscles: anterior, medius and posterior portions. The scalene neck muscles start from the sides of the spine (transverse processes) and attaches to the first two ribs. The brachial plexus passes in-between the anterior and medius portion of the scalenes. 

These head tilt neck exercises are good to loosen up the neck at each level of the cervical spine. The head tilt motions will be described as half of a clock where your right shoulder will be 12 o’clock and your left shoulder is 6 o’clock. Your head will be starting from 9 o ‘clock. The head tilt neck exercises can be done sitting or standing. I’ll be describing the head tilt in sitting. 

Sitting Position:

  • Feet flat on the floor
  • Sit up straight
  • Relax your hands in your lap
  • Keep your shoulders down
  • Bring your chin back towards your shoulders
  • Keep your eyes level 

 

Head Tilt Neck Exercises:

  • Breathe in
  • Tilt the top of your head to the right at 10 o’clock
  • Then bring the top of your head to the left to 8 o’clock
  • Tilt the top of your head to the right to 11 o’clock
  • Breathe out
  • Breathe in
  • Then tilt left to 7 o’clock
  • Then bring your right ear to your right shoulder to 12 o’clock
  • Then bring your left ear to your left shoulder to 6 o’clock
  • Breathe out
  • Repeat 10 times

These head tilt neck exercises should be done in a slow, smooth and controlled motion. No pain or discomfort should be felt when doing these neck exercises. If you begin to feel dizzy or numbness and tingling, don’t move your head as far. The motions should be done in a pain free zone. Other neck exercises will be described at a later time. 

Pciture provided by weconverse on flickr.

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  • zebra2330@gmail.com

    the author obviously has not used a clock before. “Tilt your head to 7 o'clock?” Perhaps a double-jointed individual could perform this trick, but not someone with neck stiffness.