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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!

Towel Wrap Neck Workout

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.

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Alphabet Neck Exercises

Today, I was reciting the alphabet to my one year old son
and he was moving his head to what I was saying. Usually he shakes his head “no”
or throws his head back but today he was moving his head in all directions. So,
his head movements to the alphabet made me think of doing these head movements
for neck exercises to do to release neck tension.

I usually give the alphabet exercise for people with ankle
or leg discomfort but only now I think of giving these as neck exercises. Just
like in the ankle, doing the alphabet neck exercises will maintain neck flexibility
and neck range of motion. These alphabet neck exercises will help loosen up any
neck stiffness and reduce neck muscle tightness.

The alphabet neck exercises can be done anywhere, any time
and in any position whether sitting, standing or lying down. These neck
exercises can be great for when you need a break from being at the computer too
long or even stuck in traffic. Or these can be great to get kids to work on
their neck flexibility as well with you. Let’s start!

Alphabet Neck Exercises:

  • Using the tip of your nose as a pen – print capital letters
    of the alphabet
  • Now repeat doing lower case
  • Then draw the alphabet in cursive
  • Repeat three times each

These alphabet neck exercises should be slow, smooth and
controlled motions. There should be no pain or discomfort in any neck
direction. Be sure to breathe throughout the whole time. Avoid clenching your
jaw with these head movements. Enjoy doing these alphabet neck exercises and
let me know how you feel after trying them out.

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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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