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!

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.

Technorati Tags: , , , , , , , ,

Related Posts:

  • No Related Posts

Neck Exercises Routines

What is a proper neck exercises routine? There’s no one way
for the right neck exercises routine. These neck exercises on the blog help
different areas of concern in the neck. What’s right for a stiff neck will vary
for someone who has neck pain. Please use these neck exercises on the blog as a
guide and to help relieve any neck discomfort you may have.

In general, a good routine will start off with a warm up of
doing range of motion neck exercises, stretch exercises for flexibility and end
with strengthening exercises for neck. A good way to start off would to let the
hot water from the shower warm your neck by bringing more blood flow to your
neck muscles. When your neck muscles are warm, they become more flexible and
give you greater neck range of motion.

The more neck range of motion you have, the more relaxed
your neck muscles are in the morning. When you have less neck tension, your
posture and jaw are relaxed. The benefits of neck exercises will improve your
posture as well as breathing mechanics. You will breathe bigger and easier than
when tensed.

When doing stretch exercises, these neck exercises will also
give you range of motion. These neck exercises will help you get a little more
range at the end of your motion. This will lengthen your muscles and give you
motion.

Once you perform these stretches, you want to strengthen
your neck muscles at the new range you have acquired. This will may sure that
you are able to use the full range with stability and less discomfort. After
strengthening, you want to cool down again by doing range of motion neck
exercises.

If you become sore, putting ice or a cold pack will relieve
your neck discomfort. All neck exercises should be done in a slow, smooth and
controlled motion within your tolerance. There should be no pushing beyond your
discomfort level or you actually can hurt yourself.

Try some neck exercises and let me know which ones you do
and how well they work. One thing to keep in mind, is that these neck exercises
are meant to be part of your daily routine to help your health overall. So
enjoy and don’t forget to do some neck exercises once you are done reading this
post!

Technorati Tags: , , , , , , ,

Related Posts:

A Night Time Neck Workout

Tonight as I was putting my 1 year-old son to bed after his
regular night time routine, I realized that we could all benefit from a night
time routine to reduce any stress from the day’s activities. Do you find that
after a busy day, your muscles in your neck feel tight, tired or stiff? Have
you ever thought about taking 10 minutes of your evening or night time to focus
on yourself and eliminate any stress that may have accumulated throughout the
day? No? How about starting one now?

Starting a night time routine that includes a simple neck
workout
can help to relieve the day’s stresses. How do you relieve some neck
tension, stress or muscle tightness? One of the easiest ways to reduce stress is
to breathe deeply and slowly, this is also known as diaphragmatic breathing.
You get the most oxygen for your muscles and brain. This will be described at a
later time.

Other ways to reduce neck stress are to take a warm bath, read
and do some neck exercises. A quick but thorough neck workout that includes neck
range of motion, flexibility, strengthening and stretch exercises are great to
reduce built up neck tension. A simple neck workout can also help improve your
posture.

Doing a neck workout can also benefit you to a good night
sleep. Be sure your neck is properly supported by a pillow to avoid any neck
pain when you wake up. Also be sure to avoid clenching your teeth at night, not
only does this keep your face and jaw muscles tight but can grind your teeth
and cause temporomandibular joint (TMJ) problems. When you do strengthening
neck exercises, you can also tone your neck to avoid snoring at night.

On this blog there are many different neck exercises that
help with neck and head range of motions, stretch exercises to help with
flexibility and stress reduction and strengthening neck exercises. Other
exercises for neck include jaw and face as well as relief from headaches. With
these neck exercises to choose from, you can develop your own night time neck
workout
just for you. Let me know what works for you.

Do you have a night time routine that includes a neck workout? If so, share here and let us know what works. What are some other stress relieving methods you do?

Technorati Tags: , , , , , , , , , , , , ,

Related Posts:

Arm Behind Your Back Stretch Exercises

Are you feeling tightness in your chest and the front of
your shoulders while working on the computer? Do you ever feel you need to do
some stretch exercises in these areas after a long and tiring day? Or do you
want to improve your posture and bring your shoulders back with neck exercises?
All of these can be accomplished with arm behind your back stretch exercises.

These arms behind your back stretch exercises will work on
your front chest muscle pectoralis major and your shoulder muscles anterior and
middle deltoids. You will also be strengthening your rhomboids while doing
shoulder blade pinches. These arms behind your back stretch exercises will help
relax your shoulders by strengthening your lower trapezius muscles. Other
muscles that may feel being stretched out are the levator scapulae (neck),
pectoralis minor (chest), supraspinatus (top of shoulder), serratus anterior
(rib cage) and coracobrachialis (inside of upper arm).

These arms behind your back stretch exercises can be done
sitting or standing. The best way to feel the stretch is standing up straight. When
bringing your arm behind your back, avoid bending forward or you will lose the
stretch at your chest. These arm behind your back stretch exercises works on
your shoulder and arm range of motions. Let’s begin with this standing arm
behind your back stretch exercises!

Standing Position:

  • Feet shoulder width apart
  • Knees slightly bent
  • Your hips and pelvis should be pointing forward
  • Have your chest up and out towards the wall
  • Relax your shoulders down
  • Pinch your shoulder blades together
  • Perform a chin tuck by bring your chin back towards your
    shoulder blades
  • Relax y our jaw
  • Look straight ahead

Arm Behind Your Back Stretch Exercises:

  • Breathe in
  • Raise your right arm behind your back
  • Bend your right elbow up to 90 degrees
  • Place the back of your right hand on your back
  • With your left hand, hold on to your right elbow
  • Breathe out
  • Using your left hand, guide your right arm across your back
    and up towards your shoulders
  • Hold this position for 30 seconds
  • Repeat 3 times
  • Relax and switch arms to stretch the left side

You should feel various muscles stretched but no pain in any
direction. Only bring your arm up as far up your back to feel a stretch. You
can adjust bring your arm across by holding on to your wrist instead of your
elbow. You will feel the extra stretch by focusing on pinching your shoulder
blades together. Overall, this arm behind the back stretch exercises should
give you more range of motions in the shoulders and arms as well as relieve
neck tension and improve posture. Avoid any over stretching with this stretch
exercise. Other stretch exercises will be described at a later time.

Technorati Tags: , , , , , ,

Related Posts:

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:

Arms Up Neck Exercises

Do you like to stretch when you first wake up in the
morning? Do you reach for the sky or ceiling when raising your arms up? How about
just adding a few more moves with your arm raising stretch in the morning as
neck exercises? This morning when I got up and stretched, I raised my shoulders
up and squeezed my shoulder blades together. So, this will be today’s neck
exercises.

The motions for these neck exercises are a combination of
moves: shoulder blade pinches, shoulder raises and chin tucks. These neck
exercises
help with breathing and having good posture. A benefit of these neck
exercises are that they reduce neck tension and improve neck flexibility. These
extra motions are simple to implement into your everyday movements. You can do
these neck exercises sitting or standing. I’ll describe them standing.

Standing Position:

  • Feet shoulders width apart
  • Knees slightly bent
  • Arms by your side
  • Relax your shoulders
  • Bring your chin back towards your shoulder blades
  • Your eyes should be looking straight ahead

Arms Up Neck Exercises:

  • Breathe in
  • With your hands, raise your arms up towards the ceiling
  • Squeeze your shoulder blades together
  • Tilt your head back
  • With your palms, reach towards the ceiling while raising
    your shoulders up
  • Breathe out
  • Bring your shoulders down with a slight bend in the elbows
  • Raise your arms up again
  • Repeat 10 times

These neck exercises should feel good and be relaxing. These
movements should help relieve any neck stress or stiffness. There should be no
pain with any neck exercises or stretch exercises done. Other neck exercises
will be described at a later time. Enjoy Christmas today!

Technorati Tags: , , , ,

Related Posts:

Neck Flexor Stretch Exercises

Ever feel that the front of your neck may need stretching? Are you looking up at the ceiling a lot? Do you ever lean back in your chair and bring your head back to look up at the ceiling? Why not add front neck stretch exercises to your daily routine? Doing neck flexor stretch exercises will help to relieve neck tension and keep your head flexible. 

Not sure if you have the time to do stretch exercises in your day? I’m pretty sure you do the motions of bringing your head back, now just add a bit of pressure as part of neck exercises. So simple to do and no one knows you are actually doing a stretch. These stretch exercises can’t get any easier than this.

The front neck muscles that are used in these stretch exercises are the sternocleidomastoid (SCM) and scalene. These two front neck muscles help to bring your chin towards your chest. The neck muscles that help bring the head back are longissimus capitis, semispinalis capitis and splenius capitis. These are small neck muscles in the back and side of your head. 

These neck flexors or front neck muscle stretch exercises can be done sitting or standing. Some may feel these stretch exercises more when sitting. The reason being is that when looking up, you are not worried about losing your balance and falling backwards. I’ll describe these neck flexor stretch exercises in sitting. Let’s begin!

Sitting Position:

  • Feet flat on the floor
  • Sit up in the chair
  • Rest your hands by your side
  • Relax your shoulders
  • Be sure to bring your chin back towards your shoulders
  • Your eyes should be looking straight ahead

Neck Flexor Stretch Exercises:

  • Breathe in
  • Interlock your fingers together
  • Tilt your head back and have your chin point towards the ceiling
  • Place the palms of your hands on to your forehead
  • Press your hands gently down onto your head 
  • Breathe out
  • Hold for 10 seconds
  • Bring your head back to the starting position
  • Repeat 3 times

Be sure to avoid raising your shoulders with this neck exercise.  You also want to have you mouth closed for these stretch exercises. If your mouth is open, you will lose the effect of the stretch. There should be no pain with any stretch exercises. If you begin to feel dizzy, don’t tilt your head back as much. The standing position will be described at a later time. 

Technorati Tags: , , ,

Related Posts:

Hands on Head Scapular Retraction Neck Exercises

Today I was felt tight in the chest and not as strong in the mid back as I was working on the computer. So, I decided on my break from typing that I was going to work on my rhomboids and pectoralis muscles. I always liked to put my hands on top of my head and squeeze my shoulder blades together. This is today’s neck exercises

Scapular retractions are another shoulder blade pinches neck exercises. Opening up the chest area will help to improve the posture and breathe easily. These neck exercises will also reduce neck tension, loosen up the front muscles and strengthen the mid back muscles. Overall, these neck exercises should reduce stress in the upper neck and shoulder areas.

Today’s neck exercises is great to do for a break while sitting in front of the computer, desk or even at a stop light. You can also perform these neck exercises standing, lying down or even on those big swiss balls. When these exercises for neck are combined with stretch exercises like the upper trapezius, they become a great neck workout for the day. Let’s begin while you are sitting in front of the computer. 

Sitting Position:

  • Feet flat on the floor
  • Sit up tall
  • Have your arms by your side
  • Relax your shoulders
  • Bring your chin back towards your shoulders like a chin tuck
  • Eyes looking straight ahead and above the computer screen

 

Hands on Head Scapular Retraction Neck Exercises:

 

  • Start by clasping your hands together
  • Raise your hands and place your palms behind the top of your head
  • Your elbows will be pointing at the opposite wall
  • Press your head against your hands
  • Breathe in
  • Bring your elbows backwards
  • Squeeze your shoulder blades together
  • Hold this position for 10 seconds
  • Breathe out
  • Repeat 10 times
  • Repeat this 3-4 times a day

 

There should be no pain or discomfort with these neck exercises. You should feel a stretch when opening up your chest with your elbows. You should feel the mid back muscles working when squeezing your shoulder blades together. You should also feel your neck muscles working and strengthening with the chin tuck.

Be sure that you continue to breathe throughout these neck exercises. You want to make sure that your shoulders are relaxed and not raised up. Make sure that you are not clenching your teeth while doing these neck exercises. Avoid pressing too hard with your hands up against your head. The point is to match the resistance of your head not to overpower your neck muscles. There will be similar neck exercises described at a later time with this position.

Technorati Tags: , , ,

Related Posts:

Single Shoulder Shrugs Neck Exercises

Head Tilt

Are you feeling tight in your neck and shoulders? Do you feel neck tension on the sides of your neck? When you are carrying, lifting or holding things, do you feel your shoulders are rising up? The other day, I noticed when I was carrying my 20 plus pounds son around; my right shoulder would rise up. Afterwards, my neck and shoulders would tense up and that made it hard for my muscles to relax.  I started to do single shoulder shrugs as part of my neck exercises routine.

These single shoulder shrugs neck exercises are a combination of side bend neck stretch exercises with the shrug. The main muscles I’m targeting are the trapezius, levator scapulae, sternocleidomastoid (SCM). The upper trapezius and levator scapulae muscles help to elevate the shoulder. The levator scapulae and SCM help to side bend the neck. The lower trapezius muscle depresses the shoulder blade down.

The motion of the shoulder shrug and depression will help relieve neck tension. Bringing your head to the side will help stretch your neck out. These neck exercises will help to relieve the pressure on your neck and your shoulders. You can do these neck exercises sitting or standing. I’ll describe them in sitting.

Sitting Position:

  • Feet flat on the floor
  • Rest your hands on your lap or by your side
  • Relax your shoulders
  • Bring your chin back towards your shoulders like a chin tuck
  • Eyes looking straight ahead
  • Single Shoulder Shrug Neck Exercises: (will focus on the right side)
  • Take a breath in

Bring your left ear towards your left shoulder

  • Raise your right shoulder up to your right ear
  • Breathe out
  • Lower your right shoulder
  • Have your right hand reach toward the floor
  • Repeat 10 times
  • Bring your head back to the starting position
  • Reverse directions to focus on the left side
  • Repeat 3 sets

The motions should be smooth, slow and controlled. When doing these neck exercises, there should be no pain or neck discomfort at all. If you start to feel dizzy, don’t tilt your head as much. If you continue to feel light headed, discontinue the neck exercise.

Be sure that when raising your shoulder up towards your ear that it is in line with the side of your body and not in front. You want to avoid rounding the shoulders forward with this neck exercise. After these neck exercises, you should feel looser and less tense in the shoulders and neck area. Other relieving neck exercises will be described at a later time.

Image credit:
http://www.flickr.com/photos/andreweick/ / CC BY 2.0

Technorati Tags: , ,

Related Posts: