The neck is an area that many people neglect, but it’s very important to strengthen the muscles in this region. Strengthening your neck muscles keeps your head stay upright and aligned with the rest of your body. This maintains the correct angles between your head, shoulders, and hips. At the same time, putting less stress on your cervical spine and other joints, thus promoting good posture.
The importance of strengthening your neck muscles cannot be overstated. A strong cervical spine will help you maintain good posture, reduce future pain in your joints and the tissues they protect, and improve muscle tone to hold your head higher or look forward without slouching.
What is Neck Pain?
Neck pain is a common issue that many people deal with from time to time. For some, it can be minor and go away independently. But for others, their neck problems may last much longer. Making them miserable and frustrated as they struggle through their day-to-day lives. This recommended exercise relieves neck pain by strengthening the deep muscles that stabilize the head and neck.
Head Into the Towel
Use a towel or folded blanket to support your head for this exercise.
Begin in an upright standing position with your legs hip-width apart, maintaining good alignment with your head, shoulder, hips, and legs. Wrap the towel behind your head and hold one end of the towel in each hand. Engage your core and push your head back into the towel as you resist the movement by pulling the ends of the towel forward. Hold this position for 1-2 seconds, using about 25% of your force. Relax and repeat the movement. Start with 1 set of 5 repetitions.
To increase the intensity of this exercise, progress the movement up to five seconds, increasing the duration of the hold up to 100 percent of your maximum push.
Make sure you do not overdo it as It can worsen your neck pain, which may result in a tension headache or irritate your neck as it is very sensitive. Exercise is a great way to maintain your health, but it’s important not to get too extreme.
Things to Remember
While it is important to be well-trained and have a healthy lifestyle, some risks come with going overboard, which include injury or illness from overworking muscles without rest. This can have serious consequences on both short-term as well as long-term effects like heart disease in addition to being more susceptible to dementia later down the line if done incorrectly.
Start lightly and after those five repetitions, check your pain level. If the pain worsens, you may have overdone it or done the exercise incorrectly. Go back, watch the video again, and ensure you do the technique properly. If you feel good after doing the exercise, you can progress to five repetitions and go a little bit stronger with 50 percent maximal contraction, or you may continue the progression.
After a long day, try this exercise to release any tension or pain in your neck. All you have to do is grab a towel. And slowly bring the towel behind your head just above your neck, forming a cup holding your head. Push your head at the back, creating resistance against it, and just then, some tension will release and give you temporary pain relief.
Maintaining the neck and easing pain should always start with body awareness. Notice your activities throughout the day. And start to recognize how your posture and alignment in those activities may affect your neck. While sitting, are you sitting tall with your neck aligned over your shoulders and hips? Try setting the alarm to check in with your body throughout the day. This is to give yourself reminders to practice good posture. This may seem not easy at first, but soon it will become a healthy habit.
Make sure to swing by ExercisesforInjuries.com. Enter your injury or pain in the search bar at the top right of your screen. There is a good chance that I have an article, a video, or an interview that will help you overcome your injury or pain. If you are looking for the best ways to eliminate your neck pain permanently, then click here to check out the Neck Pain Solved program.