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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 Up Rotation Neck Exercises

Ever feel the side of your neck is tight or have neck pain? Do you find talking on the phone while holding the phone between your ear and shoulder and looking the opposite way difficult? Let’s learn to loosen the neck muscles up by doing head up rotation neck exercises with a twist! We are going to go through the head and neck motions as if you were talking on the phone without the neck pain. 

These head up rotation neck exercises will help to loosen up those neck muscles and give you more flexibility in the neck. This neck exercise will reduce tension on the Sternocleidomastoid muscle also known as SCM. Other muscles in these head rotation neck exercises are the upper trapezius, and splenius capitis and splenius cervicis. The splenius capitis and cervicis extend the neck when both muscles are activated and side bend and rotate to the same side when done on one side only. These splenius neck muscles are deep and also connected with the SCM.

The head up rotation neck exercises, SCM stretch exercises, and neck range of motion exercises are a great neck workout. These neck exercises will help to keep neck tension or stress down and reduce the forward head posture. Reducing neck tension in the SCM will prevent numbness and tingling sensation or even dizziness. I’ll teach the head up rotation neck exercises sitting.

Having the correct and good posture helps the neck motions and eliminates any other neck pain. Sit up straight with your feet flat on the floor, relax your arms by your side or on your lap, bring your chin back towards your shoulders for chin tucks, relax your shoulders and look straight ahead. This is your starting position.

Take a breath in and bring your right ear towards the right shoulder while maintaining the chin tuck. Your eyes and nose should still be towards the wall in front of you. Now turn your head towards the left upper corner of the ceiling while still maintaining the right side towards the shoulder. Your eyes and nose should follow to the left. Breathe out and bring your nose and head towards the right chest/shoulder. Repeat the head up rotation neck exercises motion 10 times. You will feel the stretch and movement from the left SCM. Now bring your head back to starting position and reverse direction for the right side of head and neck motions and repeat for 10 repetitions.

There should be no pain, dizziness or numbness and tingling with the head up rotation neck exercises. There should be a gentle stretch. The neck motions should be slow and controlled with ease. You should feel looser when moving your head from shoulder to shoulder now. Other head rotation neck exercises will be described at a later time. Try this head up rotation neck exercise now and repeat daily until the head feels completely loose.

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  • Bengoode

    Compliments on an excellent article.  It's one of the very few articles that discusses the interaction of muscles that rotate the head – very important when it comes to strengthening or stretching the appropriate muscle or muscle group.  Please check out my blogsite at bengoode-seniorfitness.blogspo....  I'd be happy to trade guest blogs with you, if you're so inclined. Contact me at bengoode@charter.net.  Thanks again for a great blog.

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