Tonight after washing up, I wrapped a bath towel around my hair and put it up on top of my head. My 1 year old son thought it looked funny on me and started to pull on the mummy towel wrap on my head. This began a game of dodge the little hands at the towel while moving my head and neck. This made me do some exercises for neck and giving me a neck workout at the end of the whole ordeal.
If you are a woman know what I’m talking about as far as the head towel wrap on the top of your head, then you would know that it adds extra weight to your head. This added weight on the top of your head will give you a good neck workout by strengthening your neck muscles. This also makes you go slow to control the towel from unraveling and dropping it onto the floor. Going slow will let your muscle gain control and build neck muscle strength.
I did the head movements back and forth and side to side with the towel as a gentle neck workout. You can actually do a bunch of different neck exercises with the towel wrap on top of your head. For example, leave the towel wrap on your head while brushing your teeth and do a chin tuck when you are over the sink. You may feel a bit more resistance in the back of your neck when doing this neck exercise. This would be a good neck workout in the morning or evening after taking a shower or bath.
See if you can do a face or head clock with the towel on your head or even try some upper trapezius stretch exercises as part of your now towel wrap neck workout. Get creative and see what you can do with this added resistance as a morning or evening neck workout. You can maintain neck flexibility along with the neck strengthening.
As always, there should be no pain with any neck exercises or sudden movements. I don’t recommend whipping your head around to make you dizzy as a neck workout. Have fun and let me know about your new routine with the towel wrap.
Today, while driving, I was tilting my head to look up at the rear view mirror and then looked down to my left pants pocket to grab my wallet. I found that this movement loosen up my neck muscles and will be today’s quick neck exercises. These small movements work on the neck joints and facets.
The tilting of the head opens up the opposite side of the neck and relieves pressure off the cervical or neck joints. The diagonal movements help to keep your head and neck flexible. These diagonal neck exercises can also help with neck tension relief by making sure your neck muscles are loose.
There are two ways to do these diagonal neck exercises – one way is to tilt your head 45 degrees and move your head or to draw an ‘X’ with your nose. I’ll describe the diagonal neck exercise in just a moment and you can do them in sitting, standing, while at the computer or even driving, like I did.
Diagonal Neck Exercises:
- Breathe in
- Perform a chin tuck by bringing your chin towards your shoulder blades
- Be sure to look straight ahead
- Tilt your right ear towards your shoulders at a 45 degree angle
- Maintain your glance straight ahead
- With the tip of your nose – lead the head towards the top left corner of the ceiling
- Then bring your nose and bring your head towards your right under arm
- Breathe out
- Have your eyes follow the direction up and to the corner, then down and in
- Switch to the left and reverse the movements
- Repeat each side 10 times
There should be no pain in any direction with these head and neck movements. These diagonal neck exercises should be slow, smooth and controlled. If you begin to get dizzy, avoid tilting your head as far. Be sure that your jaw is relaxed and that your shoulders are down to get the maximum effect. The ‘X’ neck exercises will be described at a later time. Enjoy and try these out.
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!
Do you ever feel the sides of your head near your jaw tight?
Ever feel the head and face tension that may begin to feel as a headache? Do
you ever lose focus or concentration because you feel your pulse on the side of
your head? Try some simple jaw open facial neck exercise to help relieve head
and face tension.
This is a follow up from the open mouth jaw neck exercises,
instead of just opening your mouth up and down, this jaw open neck exercise
will be over your top lip. This will also help your chin muscles to tighten up.
The focus on this jaw open facial neck exercise is to also massage the side of
your face to relieve tension.
The facial muscles that are being used are the masseter,
temporalis and the platysma. The platysma is the big front neck muscles that
will be strengthen in this jaw open facial neck exercise. The masseter muscle
is responsible for chewing and movement of your jaw. The temporalis muscle on
the side of the face also helps with the jaw movement.
This jaw open facial neck exercise can be done sitting,
standing or even lying down. The main focus of this neck exercise is to relax
the jaw muscles on the side of your head to prevent or reduce jaw tension. You
may find that by the end of the day or while you are sleeping that your jaw is
clenched. This causes muscle tightness and can cause headaches.
Here while sitting let your bottom jaw open up and now close
your mouth. Don’t clank your teeth when you close your mouth. Now open your
mouth up again and take your first two fingers and run them up along the side
of your head. First start from the top of your jaw and end at the top of your
head. Do this jaw open facial neck exercise 10 times and repeat up to three
There should be no neck, face or jaw pain with any neck
exercises. At the end of this jaw open facial neck exercise, you should feel
relief not only in the jaw but the side of your face as well. If you continue
to have pain, put some ice on the side and behind the head. Try this new jaw
open facial neck exercise and let me know how this does for you.