NECK EXERCISES - PART 1

Hello people,
Today we are going to go through some of the weight free way of strengthening the neck muscles and making them flexible.
It is very important to have a great posture in order to survive any spine problems. Similarly its very important to have a strong neck to save your self from early age neck related problems leading to cervical spondylitis .

The basic rule here is to have flexibility in the neck muscles and thus avoiding stiff neck on regular basis. The formula is simple just work on the range of motion of the neck muscles and you are good to go.

EXERCISES:


1. NECK ROTATION:
A very simple exercise to perform. All you need to do is stand with a good posture with shoulders pulled back so they aren't falling forward. You can keep both your hands behind your back, fingers inter crossed. Rotating the neck clockwise slowly focusing on the full range of motion you can achieve. Perform this exercise around 10 times and then go anti clock wise.


2. NECK SIDE TO SIDE EXTENSION:

Another exercise standing in the same position and turning your neck towards your right side first slowly and holding for a second and then turning to the left side slowly. while doing this exercise just pay attention to any stiffness on either side. This exercise will help relax the muscles that have gone stiff in the range of motion. Reps: 20



3. NECK EXTENSION AND FLEXION :

Standing in the same position , Just lift your head up as if your are looking at the ceiling of your room, Again holding for a second and slowly dropping the chin down, looking at the floor. Just make sure you don't move your shoulders in any of these movements. Reps :20




4.  NECK LATERAL BENDING:

This exercise will have you drop your head side ways, different from turning your head sideways. Another excellent exercise for relaxing the neck muscles and developing flexibility. Standing in the same position , just drop your head on your right side slowly and hold for a second, slowly move the head and drop it to the left side. Reps: 20



THESE BASIC STRETCHES WILL HELP YOU GET RELIEF FROM STIFF NECK AND DOING REGULARLY CAN REDUCE THE RISK OF DEVELOPING CERVICAL PROBLEMS BY FIFTY PERCENT. SO DO THEM EVERYDAY

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