If the neck muscles are too tight you will feel stiffness and soreness in the neck area. Yes, there are a lot of exercises to relieve a sore neck pain, but have you ever thought to treat the cause? I bet that you can’t even sit straight, and it means that you have to improve your neck posture.
Wondering how to do that? With exercises! The following exercises will help you to improve your neck posture and to get rid of a sore and stiff neck! And if you experience some severe headaches, well, this might be the cause of it: poor neck posture!
1. Chin Retractions
Image Credits: Chin Retractions
Once you are lying down, bend your knees first.
Now look up towards the ceiling and make sure your nose is perpendicular to the ceiling.
Start nodding your head slowly, but try not to move your neck. Please remember that the movement shouldn’t be fast at all. The slower, the better.
Bring your nose back to the vertical position once again and do the same exercise at least ten times.
When you are comfortable with the exercise, push it up to 20 times.
Do around 2 to 3 sets.
2. Shoulder Blade Squeezes
Image Credits: Shoulder Blade Squeezes
The first thing you need to do is let go of your shoulders and just drop them. Your arms can also hang by your side.
Next, squeeze both the shoulder blades together. Hold for a couple of seconds. Now release gently. Hold for a couple of seconds. Release.
This completes one rep. Repeat around 10 times.
3. Cobra Pose
Image Credits: Cobra Pose
You can place your nose and forehead on a piece of cloth in order to feel comfortable.
Your arms and hands should be by your side.
Now bring your tongue to the roof of your mouth.
Pinch both your shoulder blades and lift both your hands upwards.
Next, you will have to raise your thumbs up and gently roll in both your elbows.
Push your forehead upwards and keep your eyes towards the floor itself.
Hold yourself in that position for a couple of seconds.
Do 10 repetitions.
4. Head Drops
Image Credits: Head Drops
Move your head upwards at first and push it backwards as much as you can.
Come back to the neutral position.
Repeat this exercise around 10 times and do it twice.
5. Side Bends
Image Credits: Side Bends
Bring your right hand and place it on the top of your head.
Now push your head in the right direction with the help of your hand until you feel a stretch.
Stop when you have to. Now return to a neutral position.
Repeat 5 times.
6. Neck Rotation
Image Credits: Neck Rotation
When you are seated on a chair, bring your head into a retraction position.
Turn your head diagonally towards the right so that your nose is over the shoulder.
Bring it back to the neutral position.
Now repeat this exercise for the next 5 minutes.
Continue on both sides.
Take a break when you have to.