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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!

Figure 8 Neck Exercises

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!

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Arm Swing Up Neck Exercise

Want to know a good neck exercise to do on a break? Or a neck exercise to help with your posture? Maybe you would like to know a simple neck exercise to maintain shoulder range of motions? All of these can be done with the arm swing up neck exercise. 

This arm swing up neck exercise will work on various parts of your body. In the front, your chest muscles or pectoralis major and minor will be stretched. When you arms are raised up, you’ll be squeezing your shoulder blades together to strengthen the rhomboids. You will be keeping your chin aligned with your shoulders and that will prevent the forward head position. All of these positions will help with your posture to keep you upright. 

This arm swing up should be an easy neck exercise to do to help relax your shoulder and neck muscles. You want to relax your shoulders by keeping your shoulders down when raising your arms. This will limit the upper trapezius muscle from bringing your shoulders up towards your ears. This neck exercise will also help reduce neck tension.

You can do this arm swing up neck exercise sitting or standing. Standing will be described here. You will have greater range of motion and feel the effects of the neck exercise better when standing. If you may lose balance, you can start off this arm swing up neck exercise sitting. Let’s begin!

Standing Position:

  • Feet shoulders width apart
  • Knees slightly bent
  • Stand up tall
  • Chest up and towards the wall
  • Relax your arms by your side
  • Bring your chin back towards your shoulders
  • Relax your jaw
  • Look straight ahead

Arm Swing Up Neck Exercise:

  • Breathe in
  • Bring your palms together in front of you
  • Raise your arms up towards the ceiling
  • Keep your elbows straight
  • If you can go past your ears great
  • Breathe out
  • Squeeze your shoulder blades together
  • Hold for 10 seconds 
  • Lower your arms slowly back to start
  • Repeat 10 times

There should be no pain or discomfort with this arm swing up neck exercise. The motion should be smooth, slow and controlled. You may feel different areas being stretched when your arms are at the top. You want to be sure you don’t lean forward while doing this neck exercise. Other neck exercises will be described at a later time. 

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Head Up Wobble Neck Exercises

Would you like to know how to loosen up your neck after a
long day or even in the middle of the day? Want to be able to keep your neck
range of motions and muscles from tightening up? Ever feel you need to shake
your head from side to side? Try doing some head up wobble neck exercises to
loosen your neck muscles and joints.

These head up wobble neck exercises are similar to other
side to side (lateral flexion) neck exercises. The added motion of tilting your
head up while doing a head up wobble neck exercises will loosen up the sides of
your neck. The first couple of levels in the neck or cervical spine are the focus
of these head up wobbles neck exercises.

These head up wobble neck exercises are good for releasing
shoulder and neck tension. These neck exercises can be done sitting or
standing. I’ll describe these head up wobble neck exercises in sitting to avoid
any balance deficits. These can also be done on a ball or on the bed. Let’s
begin!

Sitting Position:

  • Feet flat on to the floor
  • Sit up tall
  • Bring your chest up and toward the facing wall
  • Relax your hands in your lap
  • Bring your shoulders down from your ears
  • Squeeze your shoulder blades together
  • Perform a chin tuck by bring your chin back towards your
    shoulders
  • Relax your jaw, by keeping your lips together but teeth
    apart
  • Eyes looking straight ahead

Head Up Wobble Neck Exercises:

  • Breathe in
  • Tilt the top of your head back by 45 degrees
  • Have your eyes look up at the ceiling
  • Breathe out
  • Bring your left ear towards your left shoulder
  • Then tilt your right ear towards your right shoulder
  • Be sure that your head doesn’t twist away from the facing
    wall
  • Repeat 10 times

There should be no pain or discomfort with these head up
wobble neck exercises. Begin with slow, smooth and controlled motions. You can
start with small tilts and then big tilts to the side when your neck is warmed
up. Avoid clenching your teeth with these neck exercises. These head up wobble
neck exercises can be done a couple of times a day to keep your neck range of
motion and limited neck tension. Other neck exercises will be described at a
later time.

 

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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.

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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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