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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: Head Nods with Stretch 

Want to be able to keep your shoulders from going forward and working on your neck muscles at the same time? How about doing some neck exercises that help with your neck and chest at the same time? Head nods with a chest stretch neck exercises will be able to loosen your neck muscles and open up your chest muscles. These neck exercises are good to help with your posture and improve your breathing. 

Opening up your chest by bringing your shoulders back will help you be able to breathe better. When you are leaning forward with your head and rounded shoulders, your diaphragm does not expand as much as it can. The chest muscles in these neck exercises that are being stretched out are the pectoralis minor and major. 

The head nods of the neck exercises work on strengthening the front neck muscles and stretching out the back neck muscles. By working both the front and back of your neck, you can improve your neck posture. These head nods neck exercises will also help relieve neck tension. 

These head nods and chest stretch neck exercises can be done sitting or standing. These head nods neck exercises can also be done on the big stability balls or swiss balls for an added challenge. I’ll describe these head nods and chest stretch neck exercises in a sitting position. These neck exercises won’t work with regular chairs with backs or arm rests. You can try these head nods with chest neck exercises on a bed or a bench. Let’s begin!

Sitting Position:

  • Feet flat on the floor
  • Sit up tall 
  • Bring your chest up and out towards the wall across from you
  • Relax your shoulders 
  • Perform a chin tuck by bringing your chin back towards your shoulder blades
  • Have your eyes looking straight ahead
  • Your jaw should be relaxed

Head Nods and Chest Stretch Neck Exercises:

  • Breathe in
  • Bring your hands behind your back
  • Put your palms together and intertwine your fingers together 
  • Squeeze your shoulder blades together
  • Breathe out

Head Nod to the Right

  • Breathe in
  • Turn your head to the right
  • Raise your head up and lower you head down
  • Repeat 10 times
  • Release your hands
  • Breathe out

Head Nod in Neutral

  • Breathe in
  • Put your hands together like before
  • Turn your head back to the middle
  • Do 10 head nods
  • Relax your hands
  • Breathe out

Head Nod to the Left

  • Breathe in
  • Clasp your hands together
  • Turn your head to your left shoulder
  • Do 10 head nods
  • Relax your hands and shoulders

These head nods and chest stretch neck exercises should be pain free. Do these head nods slow, controlled and smooth motions. You may feel a stretching feeling in the front of your chest. You also want to make sure you are not leaning forward otherwise you will lose the stretch in the chest muscles. Be sure that you keep your mouth closed during these head nods otherwise you will lose the effect of the stretching of the neck muscles. After these head nods neck exercises are done you should feel less neck tension and neck your posture should be better. Other neck exercises will be described at a later time.

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Head Mobility Neck Exercise

Feel like you have been nodding your head a lot? No, not of nodding off to sleep head nod but more like the head nod yes. Head nods are great for head and neck mobility. They are also good as a neck exercises. The simple motion of bringing your head forward and back keeps your neck flexible.

The neck exercise is an extension of a head nod by adding a roll part. The forward head roll will increase neck mobility and flexibility. This neck exercise will keep the neck muscle from becoming stiff and tense. When your neck muscles are flexible, they will be less likely to cause a headache in the back of the neck.

This head nod and roll neck exercise will focus on the motion itself and stretch the back neck muscles. This head mobility neck exercise will be described in sitting but can also be done standing. The simple motions can be done throughout the day.

Sitting Position:

  • Have your feet flat on the floor
  • Rest your hands on your lap
  • Relax your shoulders
  • Retract your chin towards your shoulders
  • Be sure to keep you chin parallel to the ground
  • Keep your eyes look straight ahead

Head Nod Neck Exercise:

  • Take a breath in
  • Bring your chin down towards your chest
  • Your eyes should be looking at the top of your thighs
  • Roll your head down and forward even more
  • Breathe out and hold for 10 seconds
  • Roll your head back up to the start
  • Breathe in
  • Tilt your head back 
  • Your eyes should be looking at the ceiling
  • Bring your lower lip over the top lip to feel a stretch in the front neck portion
  • Breathe out and hold for 10 seconds 
  • Return to starting position
  • Repeat 10 times

There should be no pain with this neck exercise. The head motions should be slow, smooth and controlled. You want to make sure your shoulders don’t rise towards your ears as you are tilting your head back. If you begin to get dizzy, don’t hold as long or go to the end of range of motion. Similar neck exercises will be described at a later time.

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