The average person spends 2 hours and 55 minutes looking at their smartphone. Because of this, our Posture can change as our head goes forward and our shoulders become round. This can lead to unexpected health problems like heartburn and incontinence.
We know how important good posture is, and we want to show you some simple exercises you can do at home.
1. The lift-off exercise
Do you hide your chest when walking? If so, your Neck and lats are suffering more than necessary. With this exercise you will open the thorax and correct that bad posture.
Stand with your legs slightly hip-width apart and your knees slightly bent. From this position, join your hands behind your back and raise your arms.
Repeat the exercise for 30 seconds, then change your hands.
2. Unlocks the shoulder blades
Contractures also tend to occur in this area, especially due to poor posture when sitting. If you feel pain throughout the day, stop and do this exercise.
Stand upright with your legs slightly hip-width apart. Interlace your fingers and turn your palms forward with your arms extended. Stretch them forward until you feel the scapulas move and the area of the dorsal vertebrae curve.
Hold the position for 10 seconds and repeat 3 times.
3. Forward head posture
If you wake up with a stiff neck, it is probably because you are not sleeping in a good posture. Practice this neck flexion first thing in the morning and you will notice relief.
Cross your fingers behind your head, bring your elbows in until they are parallel and bring your chin to your chest, accompanying the movement with your hands. You should feel the back muscles of the neck stretch. You may notice some tension in the dorsals and even in the lower back.
Remain in this position for 20 seconds.
4. Strengthens the shoulder area
Doing so is essential to better distribute the weight and prevent your neck from ending up overloading. With this exercise, which recreates the movement of a bird’s wings, you can achieve it.
Lean your body forward , holding small weights (or a full bottle of water) in each hand. Raise your arms , keeping your back straight and without raising your head, with your elbows bent, and lower them joining them under your body.
Do 2 sets of 8 repetitions.
5. Build muscle tone
The following exercise is very simple and trains (and strengthens) the neck muscles.
Lie down on a mat and rest your head on a soft ball (preferably made of foam). It is also important that your lower back is always in contact with the mat so as not to overload it.
Press the ball with the back of your head, hold it for 10 seconds and come back down.
Repeat this exercise 6 times.
6. Levator scapulae stretch
This stretch releases all the tension that runs through the neck and up to the upper back.
Sit on a stool in front of a mirror. Bring the arm on the side you want to stretch (just the one that hurts) behind your back. Tilt your head to the opposite side, gently pushing with your hand, as you can see in the image. To increase the intensity of the exercise, once the head is tilted slightly towards the ground.
Hold the position for 10 seconds and repeat on the other side. Repeat 3 times on either side.
7. Release neck stiffness
Sometimes the tension is so concentrated in the neck muscles that you feel as stiff as a spine. This posture will prevent you from reaching that extreme.
To protect the cervicals, support a towel at the base of the skull and grab it by the ends. Move your head back looking at the ceiling, hold 6 seconds and return to the starting position. When you master the exercise well, you can do it without a towel.
Repeat 3 times.
Keep reading: 5 effective postures to relieve back pain in 1 minute without exercise
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