If you spend hours in front of the computer or TV, you will most probably feel pain in the cervical spine at some point. Longer sitting times and inadequate neck position at the desk can degenerate this part of the body. Therefore, neck exercises are a must.
To keep these important muscles healthy and strong, and to prevent any long-term damage, it is important to give the neck a few nodes every day.
Exercise With Isometric Tension
Isometric exercises are ones where the tension in the muscle doesn’t change corresponding to the length of the muscle.
Neck Exercises With a Chair
1) Sit on a chair and straighten your spine. Place your right hand on your right temple or right ear area. Press your head against your hand for about 10 seconds, then relax for 5 seconds. Repeat the exercise 10 times, then switch hands and exercise the other side.
2) With your spine straight sit on the chair. Place both the palms of your hands on your forehead in such a way that the inner sides of your hands press against each other. Now push your forehead against the hands. Keep the tension for 10 seconds and release. Relax for 5 seconds and repeat 10 times.
3) Cross your hands on the back of your head while sitting straight. Press your head against the hands for 10 seconds. Relax for 5 seconds and repeat 10 times.
4) From the same initial position, try to touch your left ear with your right hand from behind your ear while your left hand is straight down along your body. Now press your head against your hand. Change sides and repeat. Do this 5 times.
Neck Exercises With a Stool
1) Sit on a stool with your spine straight. Drop your head forward where your chin touches the sternum. Now press the chin against the sternum and try to pull it up against your neck. Straighten your neck to come back to the original position. Repeat 5 times.
2) From the rest position in exercise 1, gradually bend your head to the left until you feel a stretch in on the left of your neck. Do the same on the left side and come back to the initial position. Now gradually drop your head forward until you feel the stretch in your back muscles. In the same way, bend your head backward and come back to the initial position. Repeat 5 times.
3) From the same sitting position, slowly turn your head right as much as you can. Do the same on the left side and come back to the original position. Do five repetitions.
4) This exercise is similar to no.3 with a small addition. While you turn your head left or right, pull your opposite shoulder backward. Repeat this 5 times to complete the exercise.
5) Starting from your original sitting position, slowly lift your shoulder as high as you can. Gradually bring them back to the original position. Do 5 repetitions.
6) Once again from the same sitting position, rotate your shoulders left and right while keeping your head still. Do 5 repetitions and relax.
Exercises Laying on the Floor
1) Lay on your stomach with arms stretched alongside your body and palms facing the floor. Lift your head up without leaning back and hold for 7 seconds. Go back to the starting position and repeat 3 times.
2) With the same above position except for this time your palms facing up. Place a small pillow under your forehead. Press your forehead on the pillow and your shoulders simultaneously and hold for 7 seconds. Repeat three times.