In the hustle and bustle of a muscular or toned body, we tend to avoid the neck as unfortunately most of us don't know the benefits of neck exercises. They rarely do anything to isolate the neck and make it stronger. And here's the good news: you don't need any equipment to get started.
When should you start doing the neck exercises?
In case you have neck pain at the end of the day from bad posture habits. It is highly recommended that you straighten your neck with all movements. These neck exercises mentioned below have been proven to relieve pain and relax the upper body.
However, if you are not in pain, there is still a good reason for you to include these exercises in your routine as they can protect your neck from injury.
And if you are a muscle building freak, there is no way you can go without neck exercises. It is highly recommended that you add these exercises to your routine. It only insulates the neck from injury, but it also makes it muscular and stronger. Additionally, this change gives you increased stability when lifting heavy weights for your other exercises.
Here are five effective workout sperm stretches for your neck, all of which offer benefits worth grasping at.
1. Flexion stretch
- Stand up straight with your feet shoulder-width apart.
- Put your arms on your sides and reach into the core.
- Pull your shoulder blades back and down.
- Slowly pull your chin toward your chest until you feel a stretch in your neck.
Time: hold it for 20-25 seconds
Repetitions: 2-3
2. Lateral flexion
- Stand up straight with your feet shoulder-width apart.
- Put your arms on your sides and reach into the core.
- Pull your shoulder blades back and down.
- Slowly pull your left ear onto your left shoulder until you feel a stretch on the right side of your neck.
Time: Hold it down for 20-25 seconds on both sides
Repetitions: 2 on each side
3. Cervical retraction
- Stand up straight with your feet shoulder-width apart. You can also sit up straight on a platform instead of standing still.
- Put your arms on your sides and reach into the core.
- Pull your shoulder blades back and down.
- Pull your chin back and pull it right over your chest.
Time: Hold it down for 20-25 seconds on both sides
Repetitions: 2 on each side
4th Levator Scapula Stretch
- Stand near the wall or door.
- Extend your left arm outward and now bend your elbow up, making an "L" with your hand.
- Pull your hand on the wall and come forward half an inch. It will help you compress your shoulder blade.
- Now move your head to the right so that the tip of your nose is pointing towards the shoulder.
Time: Hold it down for 20-25 seconds on both sides
Repetitions: 2 on each side
5. Door chest stretch
- Stand by a door
- Fly your arms outward with your elbows bent up.
- Pull your hands on the door and reach into the core.
- Lean your body forward until you feel the stretch near your collarbones
Time: Hold it down for 20-25 seconds on both sides
Repetitions: 2 on each side
Take that away
Neck exercises have benefits for everyone. These can relieve pain and strengthen the neck over time. All you need is continuity. Additionally, neck exercises can be done anywhere, anytime, which makes them most practical for those with a busy schedule.
connected Items –
Dumbbell shoulder workout
Dumbbell back workouts
Dumbbell chest workout