This series of exercises helps improve neck posture and keep the muscles in the area in top shape to avoid pain and posture problems.

If your neck muscles feel very contracted and you find it difficult to maintain an upright posture while sitting, then something should probably be done to improve your neck posture and prevent damage that may occur.

Exercises to improve neck posture

Here are some effective exercises that can help treat this condition. If you are interested in knowing what they are, keep reading.

1. Move the neck:

This is an exercise that definitely helps you improve your neck range of motion. To do this, you just have to lie on your back and as relaxed as possible before starting the movements.

  • Once you are in this position, you will need to bend your knees first.
  • Now look up at the ceiling and make sure your nose is perpendicular to it.
  • Start by nodding your head slowly, but try not to move your neck to the side. remember that the movement should not be fast, the slower it is, the better.
  • Bring the nose to the vertical position again and perform the same exercise at least ten times.
  • When you are comfortable with the exercise, you can do up to 20 times. Do about 2 to 3 sets.

2. Squeeze your shoulder blades:

Some stretching exercises for the shoulder blades may also help improve neck posture. For this, you only need a chair. Make sure you are sitting with your knees bent at a 90 degree angle. The purpose of the exercise will help you lift your chest region which will ultimately improve your head and neck posture. You must keep your head looking straight ahead

The first thing you have to do is relax your shoulders and release them.

Next, squeeze your shoulder blades (as the picture shows). Hold the position for a few seconds. Now you should release gently. Do this for about 10 reps to complete the stretch.

3. Stretch the back and neck:

This exercise will strengthen your neck as well as your upper back. All you have to do is lie on the floor on a mat with your head down as seen in the picture.

  • You can place the nose and forehead on a piece of cloth to feel more comfortable.
  • Your arms and hands should be by your side.
  • Squeeze your shoulder blades together and lift both hands up. (as the image shows)
  • Next, you should lift your thumbs and gently rotate both your elbows.
  • Push your forehead up.
  • Hold that position for a couple of seconds. You can do about 10 repetitions.

4. Move your head back:

Backward head movements are actually very beneficial in improving neck posture . They also relieve any headache you might be experiencing at the time. You can sit on a chair or just stand up.

  • Move your head up at first and push back as far as you can.
  • Return to neutral position.
  • Repeat this exercise about 10 times and you can do it with 2 repetitions.

5. Side movements:

Sideways movements are also good for the neck. It is one of the simplest exercises that can definitely help improve neck posture over time. Here is how you should do it:

  • Bring your right hand and place it on top of your head.
  • Now push your head in the same direction with the help of your hand until you feel a stretch.
  • Now return to the neutral position and do the same but for the other side
  • Repeat about 5 times.

6. Rotation:

You should do the rotation exercise daily to improve neck posture and strengthen muscles . Here is an idea on how they should be done to avoid complications.

  • You should sit in a chair, bring your head to a retracted position.
  • Turn your head diagonally to the right so that your nose passes over the shoulder.
  • Return to neutral position.
  • Now repeat this exercise for the next 5 minutes.
  • Continue on both sides.
  • Then you should take a break.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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