Neck pain is one of the most common musculoskeletal disorders. It’s a common ailment that can be brought on by various circumstances, including physical trauma such as whiplash or overextending the neck while exercising or participating in sports. It can also be caused by stress or poor posture due to sedentary lifestyle habits.
The neck is a complex structure with several muscles, tendons, and ligaments all working together to stabilize your head. For these structures to work properly, they must be strong and flexible.
In this video, I’d like to show you a quick neck-strengthening workout.
CLICK HERE to watch the YouTube video.
Neck discomfort is a very common ailment that affects a lot of people. If you think about it, you’ve most likely awoken with a kink in your neck at least once in your life. Maybe your neck hurts because you’ve been texting or watching too much television.
Neck pain can range from mild to severe and can be a little irritation or a significant obstacle to daily activities. Fortunately, there are things we can take to prevent neck kinks and soreness from occurring in the first place.
To keep your neck strong and minimize injury. The activity in this post is an excellent preventative measure. This workout concentrates on strengthening the deep neck muscles, which are often disregarded.
This is a fantastic workout you can do anywhere to strengthen your neck. And lower your risk of neck problems.
Here are the steps:
- Lay down lengthwise on a foam roller. If you don’t have a foam roller, sit on something that allows you to raise your head. Because it is simple to use and you are not elevated too far from the ground, the foam roller is useful. Other options include a folded pillow, a rolled-up training mat, or a towel.
- Place the foam roller beneath your chin and along your spine. Placing one of your hands beneath your chin is a good idea. Position yourself so that your head hangs a little lower. Your hand should support your head. And lift your neck to align it with the rest of your body. Tuck your chin toward your chest to keep your head, neck, and spine in perfect alignment.
Exercise to Strengthen Your Neck
The goal is to get the muscles in the back of the neck to work. Gradually reduce the amount of support offered by your hand. Reduce it by around 25%, so you’re only using 75% of your hand muscles and 25% of your neck muscles. Reduce the amount of assistance offered by your hand, starting with 25%, then 50%, then 75%, and finally eliminating it. Before resuming full head support, hold for two seconds. Before repeating the exercise, take a few moments to relax and allow your muscles to recover.
Check in with yourself the next day to check how you’re doing. I recommend beginning with five repetitions and holding the final position for two seconds. Focus on the deep neck muscles rather than the surface muscles when doing the exercise. And if everything is still going well, keep working on the activity.
Rick Kaselj, MS
If you are looking for a simple and effective resource to help end your neck soreness permanently, click here to check out the Neck Pain Solved program.