Poor neck posture is a common problem for many of us. It may be due to the tight muscles in the neck and chest region. The weaker muscles in this region often lead to a posture which can be defined by rounded shoulders and a forward head. In order to correct this posture, certain exercises can be tried at home. They are simple yet effective and these strengthening as well as posture correcting exercises must be done several times in a day for improving the neck posture.
One of the most important exercises for improving neck posture is the chin tuck. To begin with, stand straight and move your head forward, keeping the chin parallel to the floor. At this point, it must resemble a forward head posture. Now, slowly pull your head back without changing the angle of your chin. Continue this exercise in sets of 5 to 10 repetitions. Aim for at least one to three sets regularly.
Another great exercise that helps to improve neck posture is the rotation. It strengthens the neck muscles and helps to correct your posture effectively. Sit on a chair and bring your head to a retraction position. Slowly turn to your right in such a manner that your nose is just over your shoulder. Come back to the normal position and repeat on the left side. Continue the rotations on the left and right for 5 minutes. Take breaks when you cannot continue any more. Keep in mind that you may not be able to continue it for 5 minutes at a stretch right from the beginning. Regular practice would help you to do it for longer.
Head Drops are excellent for improving your neck posture. It also helps to get rid of headache or neck pain. You can either stand straight and do the head drops or simply sit on a chair and begin the exercise. First move your head upwards and try to bend it backwards as much as possible. Get back to the normal position and repeat around 10 times. Practice 2 sets of 10 head drops to achieve best results.
Shoulder Blade Squeezes are perfect for improving neck posture and giving relief from shoulder pains. To do this exercise, sit comfortably in a chair, keeping your back straight. Keep your knees bent at a 90 degree angle. Let your hands hang by your side and relax your shoulder muscles. Moving your hands backwards from the neutral position, try to squeeze your shoulder blades. Remain in this position for a few seconds. Relax and repeat. This completes one set. Repeat at least 10 times to strengthen your neck muscles and correcting the posture.
You can either sit or stand straight to do the front neck stretch. Slowly rotate your head to the right side and look up. The chin at this point must be at a 45 degree angle. Now put your left palm over the top of your head and gradually pull it towards your left shoulder. Do not shift your chin position and try to look up while performing this stretch. Hold the position for 20 to 30 seconds. Repeat the same thing for the left side also. Begin with a few sets and try to increase the number of sets as you get used to it.
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