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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!

Sitting Head Rotation Neck Exercises

Do you find yourself having trouble looking over your shoulders while driving? Did you happen to wake up with a stiff neck and unable to turn your head in one direction? Relieve your neck tension or stiffness with head rotation neck exercises. These head rotation neck exercises will give your neck flexibility and mobility to restore your range of motion in your neck. 

This sitting head rotation neck exercises are similar to the lying down rotations. I’ll be describing the head rotation neck exercises in various range positions. By breaking up the head rotations into different movements will give your neck to be flexible. You’ll find that you gain more range when doing these head rotation neck exercises.

When you keep your head and neck flexible and mobile, you relieve neck tension and any neck discomfort. You will be able to breathe easier and won’t feel dizziness or any numbness and tingling. The side neck muscles when tight can clamp down on arteries, veins and nerves that produce the preceding symptoms in the neck and surrounding structures. With regular neck exercises and stretch exercises these reduce any neck pain and improve neck posture. 

When doing these head rotations neck exercises, think that your shoulders are part of the clock or a protractor. Your nose and head should first be straight ahead at 3 o’clock or 90 degrees. Each head rotation movement will go in increments of a number or approximately 30 degrees. Your left shoulder will be 12 o’clock or 0 degrees and your right shoulder will be 6 o’clock or 180 degrees.

Let’s get started!

Sitting Position:

Feet flat on the floor

Rest your hands on your lap or by your side

Relax your shoulders

Bring your chin back towards your shoulders like a chin tuck

Eyes looking straight ahead

Head Rotation Neck Exercises:

Take a breath in and breath out with each movement

Lead your nose and chin to the left to 2 o’clock and then turn towards 4 o’clock

Turn towards 1 o’clock and then turn towards 5 o’clock

Turn left towards 12 o’clock and then rotate right towards 6 o’clock

If you can, rotate your head towards 11 o’clock and then rotate right towards 7 o’clock

Repeat 10 times and hold each position for a few seconds

These head rotations should be slow and controlled with no neck pain or discomfort. You may feel a stretch as you reach 12 o’clock or 6 o’clock. These head rotation neck exercises should be smooth movements with no jerkiness. Remember to relax the jaw to keep the face muscles from tensing up. You should now feel looser in the neck and be able to turn your head to see behind you when driving. 

Other related neck exercises for rotations from the blog:

Chin Down Semi Circles

Head Up Rotation

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