One of the main problems with bad posture is spending a lot of time sitting, or sleeping, in an awkward position, and because of that, you will get a sore neck. The stiff muscles in your neck may make it hard to move around, and may even give you a headache.
Prevent getting a sore neck, or relieve the pain and discomfort by doing these 3 simple exercises. They will increase the range of motion, make your neck more flexible, stretch and strengthen the muscles.
1. Stretch
Sit straight, with your back against the chair, or a wall. Turn your head to the left, as far as it will go and hold position for a couple of seconds. Face forward again, and repeat to the right. Now, tilt your head back as far as it will go, and hold. Return to starting position, and “nod” to your maximum. Try to touch your breastbone with your chin.
Try different directions – lower your head towards your shoulder, stretch your neck diagonally to the front… Finish with a couple of full circular motions with your head, both clockwise and counter-clockwise.
These may sound really simple, but since these are not the positions in which your head finds itself very often, so they will increase your range of motion, and stretch your muscles.
2. Strengthen
Try isometric exercises, which don’t require that you actually move your head, but rely on your head resisting to the pressure from a firm surface. Try using your hands, or a hard but padded surface. Yeah, you will look a little silly, but this will work!
Lean your forehead against an unyielding surface, and try to “push” it as hard as you can for five seconds. Repeat with both sides of your head – your right side pushing into a surface on your right, etc. Now, sit back and put your hands, fingers laced together, behind your head and push back. After doing a couple of these, you will feel that the pressure is starting to work.
3. Bonus Exercises
Your back and stomach play an important role in your posture, so it’s important to work on those muscles, too! Do a different version of a sit-up. Lay on your back, but instead of bringing your whole body up to a sitting position, lift only your head and shoulder blades off the floor, then lay back. Repeat in series of tens.
Don’t forget your shoulders! Bend your elbows so that your hands are touching your shoulders, and rotate the joints so that your elbows make big circles in the air.
Try to do the strengthening exercise a couple of times during the day, especially if your work requires a lot of sitting. You will relieve stress and pressure to your neck and back so that it doesn’t pile up.
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