Four exercises for your neck

1 answer

Here are four effective exercises to help improve the strength and flexibility of your neck:

1. Neck Tilts

How to do it:

  • Sit or stand comfortably with your back straight.
  • Slowly tilt your head to one side, bringing your ear toward your shoulder.
  • Hold this position for 15-30 seconds.
  • Return to the starting position and repeat on the other side.
  • Perform 2-3 sets on each side.

2. Neck Rotations

How to do it:

  • Sit or stand up straight.
  • Slowly turn your head to the right as far as comfortable, keeping your chin level.
  • Hold this position for 15-30 seconds.
  • Return to the center and repeat on the left side.
  • Perform 2-3 sets on each side.

3. Forward and Backward Neck Stretch

How to do it:

  • Sit or stand with a straight posture.
  • Gently tuck your chin toward your chest, feeling a stretch in the back of your neck. Hold for 15-30 seconds.
  • Then, gently tilt your head back, looking up at the ceiling. Hold this position for 15-30 seconds.
  • Return to the starting position and perform 2-3 sets of each stretch.

4. Shoulder Shrugs

How to do it:

  • Sit or stand with your arms at your sides.
  • Raise your shoulders toward your ears, squeezing them tightly.
  • Hold for a few seconds and then relax, lowering your shoulders back down.
  • Repeat 10-15 times for 2-3 sets.

Tips:

  • Always perform the exercises gently and avoid any movements that cause pain.
  • Incorporating these exercises into your daily routine can help prevent neck stiffness and improve overall neck health.
  • If you have any pre-existing conditions or injuries, consult a healthcare professional before starting any new exercise regimen.