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Neck Strengthening Exercises

Are you also one of those who are suffering from neck pain? Working on computer for a long time can be one of the reasons. Another reason can be travelling on uneven roads. Person who have travelling job face this problem. Person who stays in any position for a long time, face these body aches problems. Don’t take neck and back aches lightly as, if ignored they can have serious consequences and lead to chronic stage of spondylitis and worse, they can make you bed ridden.

Here are some exercises that you can do anytime and anywhere. These exercises will not only relieve you from pain but also improve the strength of muscles of the neck and flexibility also, so that they can bear the pressure of long working hours.

Neck Strengthening Exercises

Perform these exercises thrice in a day. With improvement in neck’s muscles strength, increase the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Shoulder blade squeeze- Sit or stand with your back straight, chin tucked in slightly and shoulders should be back slightly. Now, slowly squeeze your shoulder blades as far and hard as possible .Hold for 5 seconds and repeat 10 times. But do take care that it doesn’t cause or increase the pain.

Chin Tucks- Sit or stand straight with back and neck straight and shoulder slightly backwards. Tuck your chin until you feel light to moderate stretch. This stretch should be pain-free and your eyes and nose should face forward. Hold like this for 3 seconds and repeat it 10 times.

Static extension- Sit or stand tall with your neck and back straight and shoulder slightly backwards. Put your hand behind your head. Now, slowly push your head back against your hand. It should be pain-free and your eyes and nose should face forward. Hold like this for 3 seconds and repeat it 10 times.

Static flexion - Sit or stand tall with your neck and back straight and shoulder slightly backwards. Put your hand on your forehead and now slowly push your head forwards against your hand. Pushing should be pain-free and your eyes and nose should face forward. Hold the posture for 3seconds and repeat it 10 times.

Static lateral flexion - Sit or stand tall with your neck and back straight and shoulder slightly backwards. Put your one hand on the side of your head and now try to resist the movement of the neck as you try to touch your shoulder with your ear. It should be pain-free and your eyes and nose should face forward. Hold the posture for 3seconds and repeat it 10 times.

Static rotation - Sit or stand tall with your neck and back straight and shoulder slightly backwards. Put your hand on the side and front of your head and resist the movement as you try to rotate your neck to that side. It should be pain-free and your eyes and nose should face forward. Hold the posture for 3seconds and repeat it 10 times

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