Neck gymnastics: 11 exercises to relieve tension and improve posture

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Weak or tense neck muscles can cause poor posture and headaches. Therefore, Lifehacker has collected exercises that will help you avoid problems with the cervical spine.

If you have any problems with the cervical spine, consult your doctor before exercising.

Neck stretching exercises

All stretching exercises are performed smoothly, without jerking. Hold each pose for 30 seconds.

1. Tilting the head back and sideways

This exercise will help stretch the sternocleidomastoid and long muscles of the neck.

Stand up straight with your shoulders down. Tilt your head back, pulling the front of your neck. From this position, tilt your head to the left. For more effect, place your left palm on the right side of your head, but don't press hard.

Repeat the exercise on the other side.

2. Placing hands behind the head

This is a stretch for the muscles that lift the scapula.

Raise your right arm, bend it at the elbow and touch the top edge of the shoulder blade. Place your left hand on top of your head and tilt your head to the left.

Repeat the exercise on the other side.

3. Head tilt forward and sideways

With this exercise, you can stretch the upper trapezius muscles and the belt muscles of the neck.

Sit with your back straight with your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

4. Stretching the back of the neck

This exercise stretches the belt muscles of the neck and the suboccipital muscles.

Stand with your back straight, place your right hand on the back of your head and your left hand on your chin. Lower your head by making a double chin. In this case, the neck remains straight, the back of the head tends upward. You should feel tension in the back of your neck, especially at the base of your skull.

5. Pose "Thread in a needle"

This fun exercise helps you stretch your neck, shoulder and back muscles at the same time.

Get on all fours on the floor. Slide your right hand under your left, turning to the left.

Lower your right shoulder to the floor, turn your head so that your right ear is on the floor. The right arm should be extended.

If you can, extend your left leg so that it touches your right palm. Take your left hand behind your back.

Try to turn your neck and shoulders so that you face the ceiling. Now do the same on the other side.

There are even more good yoga exercises to help stretch your neck and shoulders in this article, and here are the massage ball options.

We now turn to exercises that will help you strengthen your neck muscles.

Neck Strengthening Exercises

We will categorize the exercises by difficulty level. The simplest ones first.

1. Turning the head with resistance

Stand up straight, place your palm on your temple so that your fingers are pointing towards the back of your head. Press lightly on the temple with your hand and, overcoming resistance, turn your head.

Make 10 turns in each direction.

2. Bringing the head forward with resistance

Stand up straight, place your palm on your forehead and press lightly on it. Overcoming resistance, bring your head forward.

Repeat 10 times.

3. Shrugs

This exercise is done to build the upper trapezius muscle.

Stand straight, take dumbbells, stretch your arms along your body. Raise and lower your shoulders 10 times.

4. Lifting the neck while lying down

Lie on the floor and pull your neck forward and up. Repeat 10 times.

5. Bridge

Lie on the floor with your knees bent, feet and palms on the floor. Raise your body into an incomplete bridge, leaning on your head. Keep the weight on your hands, taking some of the load off your head. Hold the pose for 30-60 seconds.

A more advanced option is a bridge without hands, with support on the head. Do the exercise very carefully and only when you feel that your neck muscles are ready for it.

6. Back bridge

Place your legs so that the distance between them is twice the width of your shoulders. Lean forward without bending your knees. Place your hands and head on the floor to form a triangle. Gradually try to shift your weight from your hands to your head.

Hold this pose for 30 seconds.

That's all. Strengthen and stretch your neck muscles, and you will improve your posture and reduce the risk of injury during training.