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.
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 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
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
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
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.
- 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.