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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!

Baby Head Up Neck Exercises

I was talking to my husband tonight while eating dinner and
he joking mentioned about writing “baby neck exercises.” I looked at our son
and said “I know you’re joking but that sounds like a good topic tonight.” Our
son came out with his head up and now always likes to throw his head back. Over
a year later, our son inadvertently does neck exercises every time he looks up
at us.

We first started working on his neck muscles after he was
born. We would put him on the Boppy pillow and get him to raise his head up. I
also had him work on the head up or neck extension neck exercises while he was
on his stomach on the bed. These were easy head up neck exercises for our son.
We just kept increasing the amount of time to have him build his endurance.

One way you can work on a baby’s neck muscles is to practice
how high the baby can raise the head up. You can start off the head up neck
with barely off the bed/floor (like the picture); then increase to an inch off the
floor; then a couple inches off the floor. You can try to increase the neck
range of motion and endurance with any upper body support for the baby.

Another way to help get the baby to raise the head up and do
neck exercises is to gently stroke the back. You want to stroke with your palm
starting from the neck and all down the back. This will help facilitate the
baby’s neck and back muscles to work on neck and back extension. This is a
simple trick to do for head up neck exercises.

Babies are not too young to have benefits of strong neck
muscles by doing head up neck exercises. These neck exercises could help the
baby be sure to lift the head while sleeping and avoid the sudden infant death
syndrome (SIDS) as much as possible. Other baby neck exercises will be
described at a later time. Enjoy looking up!

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A Night Time Neck Workout

Tonight as I was putting my 1 year-old son to bed after his
regular night time routine, I realized that we could all benefit from a night
time routine to reduce any stress from the day’s activities. Do you find that
after a busy day, your muscles in your neck feel tight, tired or stiff? Have
you ever thought about taking 10 minutes of your evening or night time to focus
on yourself and eliminate any stress that may have accumulated throughout the
day? No? How about starting one now?

Starting a night time routine that includes a simple neck
can help to relieve the day’s stresses. How do you relieve some neck
tension, stress or muscle tightness? One of the easiest ways to reduce stress is
to breathe deeply and slowly, this is also known as diaphragmatic breathing.
You get the most oxygen for your muscles and brain. This will be described at a
later time.

Other ways to reduce neck stress are to take a warm bath, read
and do some neck exercises. A quick but thorough neck workout that includes neck
range of motion, flexibility, strengthening and stretch exercises are great to
reduce built up neck tension. A simple neck workout can also help improve your

Doing a neck workout can also benefit you to a good night
sleep. Be sure your neck is properly supported by a pillow to avoid any neck
pain when you wake up. Also be sure to avoid clenching your teeth at night, not
only does this keep your face and jaw muscles tight but can grind your teeth
and cause temporomandibular joint (TMJ) problems. When you do strengthening
neck exercises, you can also tone your neck to avoid snoring at night.

On this blog there are many different neck exercises that
help with neck and head range of motions, stretch exercises to help with
flexibility and stress reduction and strengthening neck exercises. Other
exercises for neck include jaw and face as well as relief from headaches. With
these neck exercises to choose from, you can develop your own night time neck
just for you. Let me know what works for you.

Do you have a night time routine that includes a neck workout? If so, share here and let us know what works. What are some other stress relieving methods you do?

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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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