The importance of strengthening our neck muscles and surrounding muscles to help with your posture and treating neck strains and pain. In our last blog we featured some effective exercises for the neck. Here are some more advanced neck strengthening exercises ones we recommend after conquering the first set.
Prone Cobra: Is a simple posture improvement exercise that will strengthen the muscles of your back. This one can be done anytime without any equipment. Start by laying face down, contract your butt and lift your chest just off the floor. Rotate your palms out and away from your body, so that your thumbs are pointed up. Squeeze your shoulder blades inward tightly. Make sure your chin is gently tucked so that your neck is long. Hold the position for 20-30 seconds and repeat 3-4 times.
Wall Angels: Placing your butt, back, and head against the wall, then slowly gliding your arms up and down the wall in a “V” to “W” pattern. The wall gives you feedback, by keeping your spine neutral and your arms in position. Postural exercise intervention can help improve posture and reduce pain. This exercise benefits those who sit often.
Resistance Band Shoulder Extension: Begin by standing in the middle of the band or affixing the band to an object. Grasp the end(s) of the band(s) in your hand. Keep your elbow(s) straight and extend your arm(s) backward. Hold and slowly return to the starting position. Keep your back straight, don’t bend over. If standing on the band you will use both arms for this exercise, if affixing to an object you can do exercise one side at a time.
Neck Rotation with Exercise Band: Begin by standing up straight with your feet shoulder-width apart. Hold one end of the band with your right hand on your right side and wrap the other end around your head. Put your right hand off to the side to create resistance in the band. Gently turn your head to the left up to 90 degrees or it feels uncomfortable and then return to the starting position. Repeat, then switch sides.
Consult your doctor before starting a new exercise program. Start off light and gradually build up resistance with any exercises. It is important to note that if any of these exercises cause extra pain or weakness in either your hands or arms, please stop right away and talk with your doctor.
Chiropractic Physicians can help diagnose and help to give you neck pain relief. Make an appointment for a chiropractic check-up. A chiropractic doctor will be able to take an in-depth look at what is going on and potentially make some adjustments for your comfort. Chiropractic Physicians can help diagnose, treat, restore, and strengthen your body through our various massage therapy and chiropractic treatments. Now is the time to put your posture first!
Schedule your appointment with one of our providers in Kent, WA, Burien, WA, Tacoma, WA or Federal Way, WA, today!