preload preload preload preload

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!

Over Head Triceps Stretch Exercises

When you are standing, do you ever feel you need to stretch the back of your arms or triceps? How about stretching the chest while you are bringing your arm up and over your head? Today, I’ll go over the over the head triceps stretch exercises.

These over head triceps stretch exercises not only help stretch the triceps out but works on improving your posture. These are good neck exercises as well for the chest muscles to improve your posture and reduce neck tension. Your neck can also feel relief when the upper trapezius muscles are relaxed with these stretch exercises.

These elbow extensors or triceps stretch exercises actually stretches more than just the triceps. When you bring your arm up and over your head, you actually stretch latissimus dorsi, teres major and minor and posterior deltoid. When you bring your shoulders back and squeeze your shoulder blades, you actually stretch the pectoralis major and minor. These over head triceps stretch exercises are great for when you are taking breaks at the office or school.

These over head triceps stretch exercises can be done sitting or standing. When you do these sitting you have a good back support but may not feel the stretch as much. A compensation that is seen with these stretch exercises is to arch your back when you bring your arms back. You will have better control and balance when sitting. I’ll be describing these over head triceps stretch exercises in standing.

Standing Position:

  • Feet shoulder width apart
  • Knees slightly bent
  • Your pelvis tucked in where your tailbone is pointing to the opposite wall in front of you
  • Tighten your abs or stomach muscles as if there were a belt around you
  • Your chest up and pointing in the direction of the wall in front of you
  • Relax your shoulders
  • Perform a chin tuck where your chin is drawn back towards your shoulder blades
  • Relax your jaw
  • Keep your eyes level and straight ahead

Over Head Triceps Stretch Exercises:

  • Breathe in
  • Raise your right arm up so that your arm is near your right ear
  • Bend your right elbow and have your forearm go behind your head
  • Your right elbow should be pointing up towards the ceiling
  • Your right palm should try to reach towards your left shoulder blade
  • Take your left hand and place it on your right elbow
  • Breathe out
  • Gently bring your right elbow towards your left shoulder
  • Squeeze your shoulder blades together
  • Relax your shoulders
  • Hold this position for 30 seconds
  • Repeat 3 times
  • Slowly bring your right arm back to the start position
  • Reverse directions to stretch your left triceps

You should feel a stretch feeling in your chest, triceps and in the back. There should be no pain or numbness or tingling while doing these stretch exercises. Be sure to keep your shoulders down with these neck exercises. After these over head triceps stretch exercises, you can do other neck exercises to reduce any neck tension or stiffness. When your chest is stretched out, you can keep your shoulders back and maintain good posture. Other triceps exercises will be described at a later time.

Technorati Tags: , , , , , ,

Related Posts:

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.

Technorati Tags: , , , , , , , ,

Related Posts: