This set of stretching exercises helps to improve the posture of Neck and keep the muscles in this area in top shape to avoid pain and posture damage.
If your neck muscles feel very tight and you find it difficult to maintain an upright posture while sitting, then something should probably be done to improve your neck posture and prevent damage from occurring.
Below we will show you some effective Stretching exercises that can help treat this condition. If you are interested in knowing what they are, read on.
1. Move the neck
This is an exercise that definitely helps you to improve the range of motion of the neck. To do this, just lie on your back and as relaxed as possible before starting the movements.
Once you are in this position, you should first bend your knees.
Now look up at the ceiling and make sure your nose is perpendicular to the ceiling.
Start by nodding your head slowly, but try not to move your neck sideways. remember that the movement should not be fast, the slower the better.
Bring the nose to the vertical position again and perform the same exercise at least ten times.
When you are comfortable with the exercise, you can do up to 20 times. Do about 2 to 3 sets.
2. Squeeze your shoulder blades
Some stretching exercises on the shoulder blades may also help to Improve Neck Posture. To do this, all you need is a chair. Make sure you are sitting with your knees bent at a 90-degree angle. The purpose of the exercise will help you lift your chest region which will ultimately improve your head and neck posture. You should keep your head facing forward.
The first thing you need to do is to relax your shoulders and release them.
Next, squeeze your shoulder blades together (as shown in the picture).
Hold the position for a few seconds. Now you should release gently.
Do this for about 10 repetitions to complete the stretch.
3. Stretching back and neck
This exercise will strengthen your neck as well as your upper back. All you have to do is lie on the floor on a mat with your head down as shown in the picture.
You can place your nose and forehead on a piece of cloth to feel more comfortable.
Your arms and hands should be at your side.
Squeeze your shoulder blades together and raise both hands upwards (as shown in the picture).
Next, you should raise your thumbs and gently rotate both elbows.
Push your forehead up.
Hold this position for a couple of seconds. You can do about 10 repetitions.
4. Move the head backwards
Backward head movements are actually very beneficial for improving neck posture. They also relieve the headache you might be experiencing at the time. You can sit in a chair or simply do it standing up.
Move your head up at first and push back as far as you can.
Return to the neutral position.
Repeat this exercise about 10 times and you can do it with 2 repetitions.
5. Sideways movements
Side movements are also good for the neck. It is one of the simplest exercises that can definitely help improve neck posture over time. Here’s how you should perform it:
Take your right hand and place it on the top of your head.
Now push your head in the same direction with the help of your hand until you feel a stretch.
Now go back to the neutral position and perform the same but for the other side.
Repeat about 5 times.
You should do the rotation exercise daily to improve neck posture and strengthen the muscles. Here is an idea on how they should be done to avoid complications.
You should sit on a chair, bring your head to a retracted position.
Turn your head diagonally to the right so that your nose passes over your shoulder.
Return to the neutral position.
Now repeat this exercise for the next 5 minutes.
Continue on both sides.
Then you should take a break.
7 . Neck Extension Stretching
To work the sternocleidomastoid, place the hands on the hips, keeping the spine elongated and tilt the head back. Extend the sternocleidomastoid and upper trapezius, keeping your neck long and slowly drop your ear to your shoulder. Repeat about 5 times each move.
Keep reading: 34 Pictures That Show You Exactly What Muscles You Are Stretching
Share these stretching exercises with all your friends – they’ll thank you later!
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