6 Exercises To Strengthen The Cervical Muscles

Exercises to strengthen the cervical muscles do not have to be very intense. If we execute them, it is advisable not to overwork. Otherwise, this region will deteriorate further.

Did you know that in order to prevent overload and accumulation of tension, it is good to adopt a daily exercise routine to strengthen the cervical muscles? Stretching exercises and other similar activities improve the elasticity of this region and increase muscle mass.

The cervical region is among the parts of the body most susceptible to the accumulation of tension. Discomfort in the cervical muscles is one of the main reasons why patients report pain.

In today’s article we propose some exercises for strengthening the cervical muscles and we present the benefits of keeping this region in shape.

The main benefits of strengthening the cervical muscles

If your cervical muscles are strong, it is easier for you to maintain a proper body posture. In addition to being connected to the spine, these muscles have a set of nerves that are negatively affected by lack of physical activity.

You will no longer have problems with balance

Basic motor movements, whose role is dynamic balance, are impossible in the absence of adequate physical activity. By keeping these muscles in optimal condition, you will avoid cervical vertigo.

Breath quality will increase

Optimal cervical flexibility is essential to breathe effectively, especially when you exercise.

The muscles responsible for breathing contract during training and, if we do not keep them in shape, we risk injury. In addition, these injuries cause a problem we all know: neck pain.

Get rid of stress

The following exercises for strengthening the cervical muscles help to release the tension caused by daily life. Performing a toning session can help you improve the stiffness of the neck and relax the affected muscles.

What are the best exercises for strengthening the cervical muscles?

It is important to keep the cervical muscles as flexible as possible. For this purpose, we need an exercise routine that increases muscle tone. Such training will prevent or improve debilitating contracts.

The 6 exercises for strengthening the cervical muscles will keep this region flexible. Start with a short warm-up:

Exercise no. 1: Stretching forward

Strengthening the cervical muscles stops the pain

Sit down upright, looking straight ahead.
Put your hands on your forehead and press it, simultaneously pushing your head forward.
Perform 10 repetitions.

Exercise no. 2: Lateral extensions

Put one hand on one of the temples and press your head, simultaneously tilting it towards the corresponding shoulder.
Tilt your head until your ear touches your shoulder.
Train the other side as well.
Perform 5 repetitions.

After this warm-up, perform the following exercises:

Exercise no. 3

Strengthening the cervical muscles through exercise

Tilt your head forward until you feel your neck stretched.
Hold this position for 5 seconds.
Then repeat the exercise, this time leaving your head back as far as you can. Hold the position for 5 seconds.
Rest for 10 seconds.
Perform 5 repetitions.

Exercise no. 4

Turn your head to one side, as if you want to look at your shoulder.

Slightly return to starting position.
Turn your head in the opposite direction to the original.
Perform 10 repetitions.

Exercise no. 5

Strengthening the cervical muscles prevents pain

Tilt your head forward carefully.
Turn your head slightly to the left, make a circular motion to turn it to the right, then return to the starting position.
Rest for 5 seconds.
Repeat the exercise, this time starting with the opposite side.
Perform 5 repetitions on both sides.

Exercise no. 6

Without moving your head, lift your shoulders as if you want to touch your ears with them.
Hold this position for 5 seconds.
Then lower your shoulders as much as you can.
Hold the position for 5 seconds.

Perform 10 repetitions.

Remember, these exercises to strengthen the cervical muscles must be performed carefully, without rushing. Violent movements can cause pain. To have a pain-free life, it is essential to have a strong neck.

Wrong body postures, excessive sitting in front of the computer, sleeping on pillows that are too soft and the accumulation of stress can cause problems in the cervical muscles.

Take a well-deserved break and free your mind from daily worries.
Include short walks in your daily routine.
Adopt relaxation techniques, such as deep breathing exercises, so that you keep stress under control.

If you follow all these tips and try the exercises presented above, your health will benefit.

Main image source: wikiHow.com