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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!

Figure 8 Neck Exercises

Early today, I was doing some neck exercises and remembered another quick and simple one to do. The figure 8 neck exercises will loosen up your neck muscles and joints. I have a twist to this neck exercise and that is to do the infinity symbol as well. These are great break neck exercises to do and will help relieve neck tension.
These figure 8 neck exercises will work on the first two neck or cervical spine joints. This can become a neck workout by combining these figure 8 neck exercises with chin tucks and jaw exercises. These movements will help strengthen your neck as well as keep your neck flexible.
These figure 8 and infinity neck exercises can be done in any position whether sitting, standing or lying down. In general, you want to have good posture to keep your neck aligned properly and to avoid any other tension. You will want to breathe in through your nose and out through your mouth. Let’s begin!
Figure 8 Neck Exercises:

  • Breathe in
  • Perform a chin tuck by bringing your chin back towards your shoulder blades
  • Squeeze your shoulder blades together as if you were pinching them together
  • Relax your jaw
  • Use the tip of your nose to draw the figure 8
  • Breathe out
  • Reverse the figure 8 direction
  • Now draw the infinity symbol with the tip of your nose
  • Reverse the infinity symbol
  • Do each direction 10 times each
  • Repeat for 3 sets

These figure 8 and infinity neck exercises will help keep your neck muscles from stiffening up after a long day. Do these and other neck exercises from this blog to maintain flexibility and less neck tension. Try these new neck exercises and let me know how your day goes!

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Head Up Wobble Neck Exercises

Would you like to know how to loosen up your neck after a
long day or even in the middle of the day? Want to be able to keep your neck
range of motions and muscles from tightening up? Ever feel you need to shake
your head from side to side? Try doing some head up wobble neck exercises to
loosen your neck muscles and joints.

These head up wobble neck exercises are similar to other
side to side (lateral flexion) neck exercises. The added motion of tilting your
head up while doing a head up wobble neck exercises will loosen up the sides of
your neck. The first couple of levels in the neck or cervical spine are the focus
of these head up wobbles neck exercises.

These head up wobble neck exercises are good for releasing
shoulder and neck tension. These neck exercises can be done sitting or
standing. I’ll describe these head up wobble neck exercises in sitting to avoid
any balance deficits. These can also be done on a ball or on the bed. Let’s
begin!

Sitting Position:

  • Feet flat on to the floor
  • Sit up tall
  • Bring your chest up and toward the facing wall
  • Relax your hands in your lap
  • Bring your shoulders down from your ears
  • Squeeze your shoulder blades together
  • Perform a chin tuck by bring your chin back towards your
    shoulders
  • Relax your jaw, by keeping your lips together but teeth
    apart
  • Eyes looking straight ahead

Head Up Wobble Neck Exercises:

  • Breathe in
  • Tilt the top of your head back by 45 degrees
  • Have your eyes look up at the ceiling
  • Breathe out
  • Bring your left ear towards your left shoulder
  • Then tilt your right ear towards your right shoulder
  • Be sure that your head doesn’t twist away from the facing
    wall
  • Repeat 10 times

There should be no pain or discomfort with these head up
wobble neck exercises. Begin with slow, smooth and controlled motions. You can
start with small tilts and then big tilts to the side when your neck is warmed
up. Avoid clenching your teeth with these neck exercises. These head up wobble
neck exercises can be done a couple of times a day to keep your neck range of
motion and limited neck tension. Other neck exercises will be described at a
later time.

 

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Head Roll Downs Neck Exercises

Ever feel tight in the back of neck? Do you feel neck stiffness when looking down? How about doing a quick and simple head roll down neck exercises? These head roll downs are similar to the behind the head stretch exercises described in an earlier post. These head roll downs neck exercises will help reduce neck tension in the back of the neck.

The focus of these head roll downs neck exercises is to keep your neck mobile and flexible. The roll downs is to concentrate on each level of the cervical spine. There are seven cervical bones in your neck. The purpose of the head roll downs neck exercises is to open up the back of each cervical spine bones. By opening up the back of the cervical spine, you feel a stretch in the back of the neck.

I want you think of these head roll downs neck exercises where the tip of your chin is rolling over a ball underneath your chin. Your chin will be in a tucked position to start off with. You want to avoid the forward head position when starting this neck exercise. These head roll downs will be described in a sitting position but can be done standing as well.

Sitting Position:

  • Feet flat on the floor
  • Sit up straight
  • Have your hands relax in your lap
  • Relax your shoulders
  • You chest should be up and towards the wall you are facing
  • Perform a chin tuck by bringing your chin back towards your shoulder blades
  • Relax your jaw
  • Keep your eyes level and look straight ahead

Head Roll Downs Neck Exercises:

  • Breathe in
  • Tilt the tip of your chin towards your chest
  • Tuck your chin in towards your chest
  • Roll your head down 
  • Let your eyes follow your head down
  • Breathe out
  • Breathe in
  • At the end of the head roll, place your right hand on the top of your head
  • Bring your chin in more with your right hand rolling it towards your chest
  • You should feel a stretch in the back of the neck
  • Hold for 10 seconds
  • Breathe out
  • Slowly roll your head back to the starting position
  • Repeat this 10 times

There should be no pain when doing these head roll downs neck exercises. The key is to keep the motion as rolling over a ball. These movements should be slow, smooth and controlled. You should feel the stretch in the back of the neck the majority of the neck exercise. Be sure to avoid clenching your teeth or keeping your mouth open where you will lose the effect of these head roll neck exercises. Other neck exercises will be discussed at a later time.

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