Neck extension and flexion
The extension and flexion exercise for the hamstrings is an excellent way to relieve tension and improve flexibility in this area. Next, we show you how to perform this exercise correctly:
Start standing or sitting with your spine straight and your shoulders relaxed.
Gently tilt your head back, stretching your neck upwards. Hold this position for a few seconds, feeling the stretch in the front of your neck.
Then return to the starting position and tilt your head down, bending your neck towards your chest. Hold this position for a few seconds, feeling the stretch in the back of your neck.
Repeat this extension and flexion movement several times, performing 5 repetitions in total.
Remember to take it easy and not put too much pressure on the neck. If you experience any pain or discomfort, stop exercising and consult your chiropractor.
Chin Tuck to the wall
The “Chin Tuck” is a simple exercise that will help you prevent “text neck” and improve neck posture. Here’s how to perform this exercise properly:
Stand in front of a wall with your feet slightly apart and keep your body straight.
Keep your head straight and looking forward.
Now, start to tuck your chin in, as if you’re trying to bring it to the back of your neck, without moving your head down or up.
At the same time, lightly touch the wall with the back of your head, making sure the contact is gentle and without applying excessive pressure.
Hold this position for a few seconds and then relax.
Repeat this exercise several times, focusing on maintaining proper neck posture and preventing forward leaning caused by excessive use of electronic devices.
Remember that this exercise should be comfortable and should not cause pain. If you experience any discomfort, stop the exercise and consult your chiropractor for additional guidance.
These neck exercises are an excellent way to maintain a healthy cervical spine and prevent problems related to posture and muscle tension. Try them regularly and enjoy the benefits for your health.