Effective Exercises to Stretch and Strengthen Your Neck
When you’re looking to strengthen weakened postural muscles, you’re best bet is stretching your scalene and suboccipital muscles in conjunction with your upper deep cervical flexors and thoracic extensors. No matter what the cause of your neck pain is, there are many exercises that help relieve neck pain and pinched nerve symptoms while working towards strengthening your neck as well.
Here is one of the most effective exercises:
Chin Tuck Neck Exercises
One of the best ways to combat neck pain is through chin tuck exercises. By performing this postural exercise, you not only help strengthen the muscles you use to pull your head back into alignment with your shoulders called the upper thoracic extensors but you’ll also stretch the scalene and suboccipital muscles as well.
Chin tuck exercises can be done several times a day like while you’re setting at your desk at work or sitting still for a reasonable amount of time. Repetition is key with chin tuck exercises so that you can develop favorable postural habits. If you start these exercises when your neck and shoulder blades first start hurting, you increase your chances of the exercises being effective.
For best results, start your chin tuck exercises by:
- Standing with your spine against a wall and your feet about 3 inches from the bottom of the wall.
- Keep your spine pinned against the wall, and pull your upper back and head back until the back of your head touches the wall. It’s very important to keep your chin down so that your head is pulled straight back and not facing up.
- Keep your head against the wall for 5 seconds.
- Repeat this procedure ten times.
- After you perform this exercise on the wall ten times, start doing the exercise in a seated position (without a wall).
- You can do this exercise 5 to 7 times each day.
For more information on neck exercises that stretch and strengthen effectively, feel free to contact us.