Neck Exercises
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I feature neck exercises here not because your neck (or my neck for that matter) needs to be toned to good beautiful shape but because you invariably involve your neck when you do various toning exercises .
So, there's a need to keep your neck strong by exercising your neck muscles.
You've read or heard instructions like these:
"Tuck your chin into your chest" - this involves your neck.
"Keep your neck in straight neutral position" - this too involves your neck.
"Hang down your neck comfortably" - this again involves your neck.....
One way or another, in doing exercises, you'll be using your neck to support, cushion or balance your head and upper body.
Hence, exercising your neck is a good way to strengthen your neck so that it can provide strong support or cushion for your head and upper body.
Other important reasons why you should exercise your neck:
- Stress and fatigue can show up early in your neck muscles and cause pain
- Poor posture and poor body mechanics can lead to many neck problems
Regular exercise for the neck can increase the strength and flexibility of your neck, and help you to avoid these painful "necky issues".
Then, there's another reason - this time for beauty sake.
I'll show you the type of neck exercises to do to take away a crepey looking neck with folds of tired looking, loose skin hanging around it.
In place, you'll have youthful-looking, no-lined appearance skin around your neck.
- Before you begin, always warm up first
- Your neck is one of the most sensitive and vulnerable parts of your body, and one of the most common spots for physical pain
So, when doing the exercises, it's very important that you follow good, correct form.
- Carelessness can bring more harm than with other exercises. So, be extra careful when you do the exercises
- When exercising neck, use smooth controlled motion at all times. Don't jerk or bounce at all
- If you've persistent and severe neck pain, please consult a doctor before doing any of the neck exercises featured here
And if you experience any pain while exercising, stop immediately and consult your doctor.
Exercise 1
Move your neck forward and backward, side to side, and turn your head from left to right.
Do 20-30 times of each movement to warm up.
Exercise 2
Tilt your head towards one shoulder, drop your chin down your chest half circling your head to the other side while keeping shoulders down.
Do this in as full a range of motion as you can without causing pain.
Don't do full neck circles because you could cause compression of your cervical spine.
Exercise 1
Tuck chin to your chest.
Bend your head backward to the sky.
Relax. Repeat.
Exercise 2
Bend head to the right towards your shoulder.
Then bend head to the left towards your shoulder.
Relax.
Repeat.
Exercise 3
Keep shoulders straight.
Turn your head to the right as far as you can.
Then turn head to the left as far as you can.
Repeat.
Exercise 4
Note: When doing this exercise, don't bend your waist or hips
Stand with feet hip-width apart, put hands behind your head.
Bend your upper back to the right. Hold it for 3 to 5 seconds.
Then bend your upper back to the left. Again hold it for 3 to 5 seconds.
Repeat.
Exercise 5
Stand with feet hip-width apart, clasp hands behind your back.
Pull downward towards the floor.
Then inhale deeply.
Stand on your toes and look up to the sky.
Exhale and return to the starting position.
Repeat.
Exercise 6
Push hand against your forehead.
Then push your head against hands, resisting the motion.
Hold for 3 to 5 seconds.
Relax.
Repeat.
Exercise 7
Push your right hand against the side of your head. Then push head against your hand, towards your shoulder, resisting the motion.
Hold for 3 to 5 seconds.
Relax.
Repeat with your left hand.
Right, you're done with the neck exercises. Just commit to do the exercises consistently, 3 times a week for a session of about 20 minutes.
You'll have strong neck to support your head and upper body - a very good PLUS point when your neck is engaged to help you do all other muscle toning exercises!
OK, how about doing a good stretch for your neck to round up the exercise routine for your neck?
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