Pain, stiffness, tension… cervical problems They affect many people in our current society and are very annoying. Adopt bad postures and leading a sedentary life are behind these ailments that could, however, be prevented by performing simple stretching exercises for the neck.
The neck stretches They are not only useful as prevention but can also help relieve certain symptoms to improve the health of our neck. The five that we propose today are very simple and you will only have to dedicate 10 minutes a day to feel all their benefits.
The importance of stretching exercises for the neck
When you work sitting in front of a screen for long hours a day, your neck becomes vulnerable and can suffer tensions and contractures due to poor posture and lack of movement. In these cases it is especially important to spend a few minutes each day doing some stretches. And there are many benefits that it can provide you:
- Helps relieve tension: Stretching exercises help reduce tension built up in the neck and shoulder muscles, providing immediate relief for those who suffer from stiffness or pain in this area.
- Improve mobility: Regular practice of these exercises helps improve the flexibility and mobility of this area, allowing for a greater range of motion and preventing the development of problems such as stiffness.
- Improves posture: Correcting posture is key to preventing certain problems and stretching helps us do so. Not hunching your shoulders, keeping your spine straight and not putting your head forward is something that is learned and that reduces stress in different parts of the body.
- Prevents injuries: Stretching helps prepare and strengthen the muscles and tissues of the neck for physical activity, reducing the risk of muscle or ligament injuries.
Exercises to stretch the neck
Today we do not limit ourselves to proposing and describing to you 5 stretching exercises But we go further by sharing some videos that will help you play them correctly. Because it is not enough to do the exercises, you have to do them well. Otherwise, the benefits could turn into harm and who wants that!
Lateral tilt or lateralization
Keeping the spine straight leads Gently head to the side, Helping yourself with the hand on that side, trying to bring the ear towards the shoulder. Be careful with your shoulders, do not raise them or tilt them. Hold the position for 20 seconds and then repeat for the other side.
This exercise relieves tension and reduces stiffness in the muscles of the neck and shoulders and you can repeat it every day during a break from work. It will be enough for you to repeat the movement two or three times for each side.
neck rotation
Once you master the previous movement you can add rotation to it. To do this, at the same time that you tilt your head to one side, rotate it slightly to bring your chin closer to your shoulderas explained in the video.
neck flexion
In the same video you can see how to perform the neck flexion. This consists of letting the weight fall forward, gently carrying chin towards chest, feeling the stretch in the back of the neck. Hold the position for 20 seconds and then slowly relax.
neck extension
Softly, tilt head back, looking towards the ceiling. Maintain a stretched but comfortable, non-painful position for 20 seconds while breathing relaxedly, and then return to the starting position.
Shoulder raise
Sitting in a chair with your back straight, relax your arms by letting them fall to the sides. After raise your shoulders towards your ears without shrinking or moving your neck and hold the position for a few seconds. Then relax your shoulders and gently lower them to the starting position.
Conclusion
Practicing these exercises regularly can help reduce cervical tensions, prevent contractures and promote better posture. It is important, however, to do them gently and without forcing the movement. If you feel pain or discomfort while doing them, in fact, you should stop and consult a health professional before repeating them.