Build a stronger neck: Easy exercises to get started
What's the story
Maintaining a healthy neck posture is crucial for overall well-being, especially in today's digital age where many spend hours hunched over screens.
Poor neck posture can lead to discomfort and long-term health issues.
Incorporating simple exercises into your daily routine can help strengthen the neck muscles and improve posture.
Here are five exercises that can be easily performed at home or in the office to promote a healthier neck posture.
Drive 1
Chin tucks for alignment
Chin tucks work wonders in aligning the head with the spine, relieving strain on neck muscles.
For this exercise, sit/stand straight and gently pull your chin back as if you're making a double chin.
Hold the position for five seconds before releasing.
Repeat the movement 10 times, making sure you keep your shoulders relaxed throughout.
Drive 2
Neck tilts for flexibility
Neck tilts improve flexibility by stretching the sides of your neck.
Start by sitting or standing upright.
Gradually tilt your head towards one shoulder until you feel a gentle stretch on the opposite side of your neck.
Hold for ten seconds before returning to center and repeating on the other side.
Repeat five times on each side.
Drive 3
Shoulder blade squeeze
The shoulder blade squeeze targets upper back muscles that support good neck posture.
Sit or stand with arms at your sides and squeeze your shoulder blades together, as if trying to hold a pencil between them.
Maintain this squeeze for five seconds before relaxing.
Repeat this exercise ten times, focusing on keeping shoulders down away from ears.
Drive 4
Head rotations for mobility
Head rotations improve neck mobility by relieving cervical spine stiffness.
Sit comfortably and turn your head towards your right shoulder (without crossing natural limits) and hold for five seconds.
Repeat towards the left, completing eight rotations each session.
For optimum results, do this exercise twice a day.
Drive 5
Forward neck stretch
Forward stretches relieve tension from extended screen hours.
Stand with feet hip-width apart, interlace fingers behind your back, straighten arms, and lift your chest by tilting your chin up.
You will feel a gentle stretch in the front of your throat.
Hold for 10 seconds and repeat thrice, ensuring that you are breathing steadily throughout.