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Exercises To Strengthen Neck Muscles
The muscles of neck could be the most neglected body muscles. It is very likely that we ignore to give these very important muscles the workout they need the most. People these days spend a lot of time driving for long distances, sitting before their computers for hours in same static posture, and perform a desk work sitting with their head bent. Weak neck muscles are not always the result of some injury or other trauma. They are mostly caused by postural problems. Weakness in neck muscles takes the form of chronic pain. In fact, the following neck muscles are observed to be tight causing such a pain and consequent weakness:
•
Scalene
muscles
•
Suboccipital
muscles
•
Pectoralis
minor
muscles
•
Subscapularis
muscles
•
Levator
scapulae
muscles
One
can
benefit
from
simple
stretching
to
strengthen
neck
muscles.
Stretching
the
ligaments
and
muscles
that
line
our
neck
helps
to
maintain
an
adequate
blood
supply
to
the
tissues.
There
are
some
simple
stretches
that
can
effectively
strengthen
the
weak
neck
muscles
and
ligaments.
Check
out..
Forward
Flexion
Bend
your
head
forward
and
try
to
make
the
chin
touch
the
top
of
chest.
When
a
pull
is
felt
in
the
muscles
lining
the
back
of
neck
or
the
joints
of
neck
prevent
any
further
bend,
stay
in
this
position
for
about
30
seconds.
Return
and
relax.
Do
it
6-10
times.
Backward
Extension
Bend
the
head
backwards
so
that
you
can
see
the
ceiling.
When
a
stretch
or
pull
is
felt
on
front
side
of
neck
or
the
joints
of
neck
prevent
any
further
backward
bend,
stay
in
this
position
for
about
30
seconds.
Rotation
to
Right
and
Left
Turn
the
head
towards
right,
with
shoulders
facing
forward.
When
a
stretch
or
pull
is
felt
anywhere
in
the
neck
or
once
the
joints
of
neck
prevent
you
to
rotate
any
further,
stay
in
this
position
for
about
30
seconds.
Repeat
the
same
steps
as
above,
but
this
time,
with
head
turning
to
the
left.
Lateral Flexion to Right
With shoulders facing forward, turn the head towards the right shoulder and make your right ear approach the right shoulder. Once a pull or stretch is felt in the left side of neck, stay in this posture for around 30 seconds. Make sure that both the shoulders remain at same level.
Lateral
Flexion
to
Left
Repeat
the
above
steps,
now
with
head
approaching
left
shoulder
and
keeping
both
the
shoulders
at
same
level.
Only
the
head
should
bend
down
towards
the
shoulder.
The
shoulder
should
not
be
lifted
to
approach
the
head.
Some points to ponder:
1. Never stretch to a position where pain is felt. The aim should be to feel a comfortable stretch.
2.
The
best
time
to
perform
these
neck
exercises
is
late
in
the
afternoon
or
evening,
when
blood
circulation
is
at
its
peak.
The
blood
circulation
is
worst
in
mornings,
as
the
heart
does
not
work
hard
after
a
sleep
in
the
horizontal
position.
With
daily
activities
over
a
day,
the
blood
circulation
improves,
making
the
weak
neck
muscles
more
receptive
to
stretching.
3. Ensure that you never stop breathing while stretching your neck muscles. Holding the breath as one stretches indicates that too much stress is being put on the neck tissues.
Try these ways to strengthen your weak neck muscles and prevent pain.
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