When we are starting exercise of any kind just keep in mind one thing that don’t start without warm-ups at least 5-7 minutes. Stretching exercises are basically counted as warm-up exercises that increase your flexibility, make your joint movement easy and comfortable and good supply of blood in your body. In this post we shall do some Neck Exercises. These exercise really improves your neck muscle’s strength. Mostly we feel pain in our neck due to bad pillow or mattress or rough sleeping style. So just as I always say:
(photo source: en.wikinoticia.com)
Take a deep breath, relax and check out magic of exercise in few minutes.
Lateral Neck Stretch:
(photo source: visualphotos.com)
1. Stand or sit on chair with relaxed body
2. Put your right hand on head from right side
3. Don’t see right, left, up or down.
4. Now with gently pull your head with right hand towards right shoulder
5. You feel a little stretch at your neck
6. Just hold for 15-20 seconds and return to previous position
7. Now do the same with your left hand and left side of neck.
8. Repeat these steps 2 to 6
Forward Neck Stretch:
(photo source: dimensionsofdentalhygiene.com)
1. Stand or sit on chair with relaxed body.
2. Make sure your arms are straight towards down (no bend at elbow)
3. Now gently down your chin towards your chest
4. You feel a little stretch at your neck
5. Just hold for 15-20 seconds and return to previous position
6. Repeat these steps 2 to 5
Backward Neck Stretch:
(photo source: dentalpost.blogspot.com)
1. Stand or sit on chair with relaxed body.
2. Make sure your arms are straight towards down (no bend at elbow)
3. Now gently push your head backward between your shoulders
4. You feel a little stretch at your neck
5. Just hold for 15-20 seconds and return to previous position
6. Repeat these steps 2 to 5
Right Left Neck Motion:
(photo source: guardians.net)
1. Stand or sit on chair with relaxed body.
2. Make sure your arms are straight towards down (no bend at elbow)
3. Now gently push your head backward between your shoulders
4. You feel a little stretch at your neck
5. Just hold for 15-20 seconds and return to previous position
6. Repeat these steps 2 to 5
360 Neck Rotation:
(photo source: indianetzone.com)
1. Stand or sit on chair with relaxed body.
2. Make sure your arms are straight towards down (no bend at elbow)
3. Start (anticlockwise) by moving your head towards right shoulder and now gently rotate your head by chin down then towards your left shoulder then move from back left to back right shoulder and stop at right shoulder
4. You feel a little stretch at your neck
5. Just do this activity slow and now do clockwise
6. Repeat these steps 2 to 5
Front Neck Muscle:
(photo source: sportsinjuryclinic.net)
1. Move your head to right, right ear till above right shoulder
2. Stretch your left shoulder towards down at max
3. You feel stretch at your neck
4. Hold for 15-20 seconds
5. Repeat the same for other side as well
I hope this can help you to move your neck with full flexibilty and with more ease. Stretching exercises are easy to do and don't need much effort or special environment. So whenever you want to do, just remind the posture and do it.
Be intouch for more details and exercises...
1 Comments
Remarkable...
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