Exercises That Strengthen The Neck Muscles Effectively
Although it does not appear, the cervical area contains many muscles that give it extraordinary mobility. If you practice certain exercises that strengthen the muscles of the neck, you can prevent pain in this part of the body. The training below is extremely useful if you feel discomfort or pain in your neck muscles, especially if you also have a headache for this reason.
Exercises that strengthen the neck muscles
It is advisable to practice the following exercises that strengthen the neck muscles at least 4-5 days a week. They do not last long and can be easily executed anywhere.
1. Tilting the head
In this first exercise, you need to train your neck muscles in two ways, as we explain below:
- Bend your head back and forth : Touch your chest with your chin, then turn your head back as hard as you can. Perform the exercise slowly.
- Tilt your head to the side: Looking forward, tilt your head to the right and then to the left, as if you want to touch your shoulder with your ear. Do the movements slowly.
2. Turning the head
And this exercise can be performed in two ways. The second trains the cervical muscles better than the first. The exercise is to turn your head to the right, then to the left.
- Turn your head as far as you can.
- If you want, you can bend your head forward as hard as you can. In this position, turn your head to each shoulder.
3. Circular movements
This exercise is very well known and can be performed after completing the previous ones. In this case, you need to make circular movements with your head.
- It is important that the movements are as wide as possible. You need to touch your shoulders and chest with your head and turn your back as hard as you can.
- First, rotate your head to the right or left, and then in the opposite direction. As mentioned in the previous exercises, you need to practice the movements slowly.
4. Raise your shoulders
The best way to perform this exercise is with dumbbells or other weights. This way, you can further strengthen your shoulder muscles.
- To do this exercise, you need to sit on a chair or stand with your arms close to your body and dumbbells in your hands.
- In this position, raise your shoulders as high as you can while keeping your head still. You just have to move your shoulders.
- Hold this position for 5 seconds, then return to the original position.
5. Exercise on the bench
The last on our list of neck strengthening exercises requires special attention. For starters, you need a bench to lie face down.
- Keep your head down, hanging on the edge of the bench.
- Put your hands on the back of your neck, as if you want to kneel. Let your head fall, then lift it.
You can lightly press your head with your hands. This way, you train your neck muscles better. You can also add weights occasionally.
Recommendations after training
- Before practicing the exercises, you need to warm up your trained muscles.
- You must take certain preventive measures even after the end of the exercises. These are very important especially for people who suffer from cervical problems.
- Before applying a hot compress, apply a cold one. In this way, you can reduce the inflammation caused by these exercises, helping your body to return to normal.
You should talk to your doctor about doing these exercises that strengthen your neck muscles. It can tell you if it is advisable to avoid certain movements and how much you should force your neck. By performing the simple exercises above, you can prevent many problems in the neck area. Don’t hesitate to try them!
