Best Neck Posture Exercises | How To Correct Posture?

Today we are going to talk about the Neck posture exercises, that help in achieving good neck posture.

However, before we move forward, I want you to understand the basic movements our neck muscles perform that can be further used in correcting neck posture.

• ROTATION – Movement of the head from side to side
• LATERAL FLEXION – Movement of neck bringing ears towards shoulders.
• HYPER FLEXION – Movement of neck bringing the chin towards the chest,
• HYPER EXTENSION – Movement of the neck bringing the head lift upwards.

The ideal neck posture is the one in which your ears are in line with your shoulders. However, in today’s lifestyle, very few people possess the ideal posture.

Therefore, hours of using smartphones and sitting results in bending the neck. Furthermore, placing the head in front of the shoulders, rather than directly above causing a problem, called FORWARD NECK POSTURE.

Forward head posture results in increasing the stress on the cervical spine, causing muscle pain. Moreover, it causes pain that stems from joints, discs, nerve roots, and other nearby structures.

According to the studies, when our head tilts forward, for every inch, it creates an additional 10 pounds of load on the cervical spine.

Therefore, if the average head weighs between 10 to 12 pounds, just 1 or 2 inches of forward head posture can double or triple the load on the cervical spine.

CORRECT YOU POSTURE, BEFORE ITS TOO LATE

The best neck strengthening exercises, that can strengthen the neck muscles and correct neck posture are listed below –

1. CHIN TUCKS STEPS TO PERFORM CHIN TUCKS

• Firstly, lie down on your back, on a bench keeping your face parallel to the ceiling.
• Secondly, tuck your chin in, such that it touches your chest. But keep the back of the head in touch with the bench. Do not lift it.
• Hold this position for three counts and get back to the initial position.
• Perform three sets, each set includes 15 reps.

2. CERVICAL FLEXION

STEPS TO PERFORM CERVICAL FLEXION

• Firstly, lie down on your back, on a bench and keep
  your head the air without any support.
• Secondly, lift your head, engaging the neck muscles. However, while lifting the head, keep your face parallel to the ceiling.
• Hold this position for three counts and get back to the initial position.
• Perform three sets, each set includes15 reps.

3. LATERAL FLEXION

STEPS TO PERFORM LATERAL FLEXION

• Firstly, lie down on one side on a bench, and keep your head in the air. Moreover, relax your neck and let gravity push it down.
• Secondly, lift your head towards the opposite shoulder. Also, look straight while lifting your head.
• Hold this position for three counts and get back to the initial position.
• Perform three sets, each set includes 15 reps.

4. CERVICAL EXTENSION

STEPS TO PERFORM CERVICAL EXTENSION

• Firstly, lie down on your stomach on a bench and keep your head in the air. Moreover, relax your neck and let gravity push it down.
• Secondly, lift your head, engaging the back neck muscles. But keep your face parallel to the floor. Do not extend your neck up.
• Hold this position for three counts and get back to the initial position.
• Perform three sets, each set includes 15 reps.

Watch this video for better understanding – https://youtu.be/8NSOwYfrZIo

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INFORMATION TAKEN FROM – TONE AND TIGHTEN