The cervical spine has significant impacts on the parts of the body which are located below and above it. The cervical spine not only enables the movement of the head and neck but also plays an important role in the postural orientation reflexes. Since most human work is now computer- or, more specifically, screen-based, bending the neck forward and maintaining this posture while working is bad for the neck. This is referred to as forward head posture, which is a common postural deformity. This posture not only makes one appear unsightly but also aggravates neck and upper back pain, as well as headaches of this nature.
However, if looking for the answers, about whether this postural deformity is correctable, then read on. Yes, it can be corrected through a few exercises. There are five effective exercises to improve neck posture when followed, correct the postural deformity, and help to improve the neck posture. This article will give information about these 5 exercises which can improve neck posture.
Chin-Tuck Exercise
Chin tuck exercise is regarded as one of the most effective exercises to improve neck posture. This exercise will not only help to activate and strengthen the deep cervical muscles but also correct the posture of the neck. To perform this exercise, one is required to place two fingers at the bottom of the chin. In the next step, it is required to tuck the chin in and then retract the head backward. At the same time, both of those fingers should be used to keep the chin tucked in the entire time. Holding the end position for 3-5 seconds will give the desired results faster, then relax the neck for a moment, enabling the neck to come forward. Aiming for 2-3 sets for 10 repetitions will improve the neck posture faster. Performing this exercise will give a feeling of the back of the neck being lengthened or pulled up, and there will be packing in the front of the neck.
One Arm Pec Stretch
Another neck posture exercise to correct the forward neck postural damage is the One-Arm Pec Stretch. Performing this exercise will help to stretch out the chest area that can be tight and pull the neck into a good posture. Releasing the pecs will enable a person to be in a better posture and reduce the pain in the neck due to the bad posture. To perform this better neck posture exercise, it is required to come close to a wall and then stretch one arm behind with one palm on the wall. Then it is required to pull in the stomach but ensure not to arch the back. Then lean forward and slightly away from the extended arm. Seamlessly, feel the stretch in the chest area and hold onto this position for 30 seconds and then repeat on the other side. While performing this exercise, one needs to make sure that they are stretching their shoulder as well as the chest. To get the chest muscles, it is also recommended to tweak the angle of the position.
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Neck Flexion
Performing the Neck Flexion or also known as the Suboccipital Stretch exercise every day for a definite routine helps to attain better neck posture. Also, the back of the neck muscles, including the suboccipital muscles, will also get stretched, and this will help to rectify the postural deformity of the neck. To perform this exercise, first, it is required to tuck the chin in with the help of two fingers of one hand. Then by placing the other hand on the back of the neck and applying a gentle force downward as one pulls their head towards the chest. While performing this exercise, when feeling a stretch at the back of the neck, it is recommended to hold onto this position for 20-30 seconds and then repeat this stretch three times. However, make sure to keep the chin tucked in while performing this neck posture exercise.
Upper Trapezius Stretch
The Upper Trapezius Stretch is another effective neck posture exercise that will help to stretch out the neck and upper back muscles, which often get tight in case of people suffering from the forward neck problem. To perform this exercise, one can either start while sitting or standing. Then place one of the hands on the opposite side of the head and then tuck the other hand behind the back. In the next step, one needs to bring the head down towards the shoulder and then use the hand on top to press the head down to get a deeper stretch and hold onto this position for 20-30 seconds and perform on both sides.
Thoracic Spine Foam Rolling
One of the best exercises to improve neck posture is the Thoracic Spine Foam Rolling exercise. This exercise helps to loosen up the upper back area and thus provides relief from the pain and corrects the postural deformity of the neck. First, it is required to lie on the back with hands placed behind the head and keep a foam roller placed under the upper back. Then gradually starts to roll up and down, beginning from the mid back and then moving toward the top of the shoulder. While performing this exercise, ensure to keep the core tight and use the legs to roll. Perform this exercise slowly and in a gradual manner; do not rush and prefer to do nice slow roles.
Conclusion
As discussed above, performing the five best exercises to improve neck posture will help to rectify the neck deformity or the forward neck problem. Moreover, these exercises can not only correct the neck posture but also relieve the pain and other symptoms occurring due to the bad neck posture.