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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!

Neck Exercises: Shoulder Blade Pinches Alternative

I realized that after nursing my 10 month old that my neck was bothering me and my shoulders were forward a lot more. I was reminded by the doctor that having an older and heavier baby will strain my neck and shoulders more while breastfeeding when not properly supported. I’ve been using the wall to help with my posture and the Boppy to bring my son closer to my chest but would look down at him.

With the increase in neck discomfort, I needed to do more neck exercises and target my front chest muscles as well as strengthening my shoulder blade muscles. The shoulder blade pinches that I will describe will also help with my neck posture. When the shoulder blade pinches neck exercises is done with the chin tuck neck exercises these will help to improve your neck posture and decrease stress on the neck.

You can do this sitting or standing but I will describe this shoulder blade pinches neck exercise standing. I found this to be more effective than the sitting shoulder blade pinches neck exercise, in that this alternative neck exercise opens up my chest, brings my shoulders back and strengthens my neck muscles more. This shoulder blade pinches neck exercise also helps with breathing and relieve neck tension.

To start this neck exercise, stand up straight with your feet shoulders width apart, a slight bend in the knees, arms by your sides, shoulders relaxed, chin tucked, and your eyes should be looking straight ahead.  You want to begin this neck exercise by bringing your arms and hands behind your back. Your arms should be straight and your fingers together behind your back. You will notice that your shoulders are forward.

To begin this neck exercises, take a breath in and slowly bring your shoulders towards your back. You want to think and feel your shoulder blades coming closer together and “pinch” in the back. Hold this position for 10 seconds and slowly breathe out. Relax and let your shoulders come back to the beginning position. Repeat this neck exercise 10 times.

You should not feel any pain while doing this shoulder blade pinch alternative with the chin tuck, these neck exercises should be done within your tolerance. There will be a stretching feeling in the front in your chest and the front of your shoulders. Remember to relax the shoulders and avoid the shoulders coming up towards the ears. 

This is a good office and computer break neck exercise to do to relieve any neck tension or discomfort. When this shoulder blade pinches neck exercises are done on a daily basis as part of a neck workout with other neck exercises, they will help alleviate neck pain and improve neck posture. Other shoulder blade pinches will be described at a later time.

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  • This is a great exercise. In one of her yoga videos, Anna Forrest gives a variation on this exercise. As the shoulder blades are "pinched" draw them down the back. This further relieves tension between the ears and shoulders and develops the lower trapezius muscle, which helps good posture.

  • Thanks Anita for another version of the exercise. I'll post another version at a later date. It's similar and it's bringing the bottom of the shoulder blades down.

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