If you’re like most people, you probably take your neck for granted. After all, it’s not a muscle that we use very often in our day-to-day lives. But the fact of the matter is that our necks are incredibly important, and they deserve just as much attention as the rest of our muscles! In this blog post, we will be discussing some of the best neck strengthening exercises, according to a physiotherapist. These exercises are easy to do and can be done anywhere, without any special equipment. So if you’re looking to improve your neck strength and protect yourself from injury, keep reading!
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Why Should You Strengthen Your Neck?
Neck strengthening exercises are important because, like any other part of your body, a weak neck can lead to problems. A weak neck puts you at risk for injury when participating in sports, exercising or completing regular tasks.
Neck muscles and ligaments are often overlooked when we think about exercise and fitness. They’re usually overshadowed by the larger, more prominent muscles of the arms and legs, or by the parts of our bodies that we use more frequently in everyday life.
But having a strong and flexible neck is just as important as having strong arms or legs. And it’s easy to give your neck muscles the exercise they need with just a few simple exercises.
Neck Strengthening Exercises
Neck strengthening exercises are needed in order to improve your strength, flexibility, and range of motion. Here are 5 of the best neck strengthening exercises, according to physiotherapists:
Neck Flexion
Neck flexion helps to keep the neck flexible and to improve your ability to turn your head. To do this exercise, start by sitting or standing with your back straight and your shoulders relaxed. Then, slowly tilt your head forward so that you are looking at the floor directly in front of you. Hold for a few seconds, then return to the starting position. Repeat 10 times.
Neck Extension
Stretch and strengthen your neck muscles with this easy extension exercise. It’s important for maintaining mobility in your head and neck, as well as improving posture. To do this exercise, start by sitting or standing with your back straight and your shoulders relaxed. Then, slowly tilt your head backwards so that you are looking at the ceiling directly above you. Hold for a few seconds, then return to the starting position. Repeat 10 times.
Neck Rotation
Neck rotation helps to keep your neck limber and improve your ability to turn your head. To do this exercise, start by sitting or standing with your back straight and your shoulders relaxed. Then, slowly rotate your head so that you are looking over one shoulder. Hold for a few seconds, then return to the starting position. Repeat on the opposite side.
Neck Lateral Flexion
Neck lateral flexion allows for a greater range of motion in your neck and can improve your ability to turn your head from side to side. To do this exercise, start by sitting or standing with your back straight and your shoulders relaxed. Then, slowly move your head sideways so that you are looking over one shoulder. Hold for a few seconds, then return to the starting position. Repeat on the opposite side.
Neck Isometric
Neck isometric exercise helps in improving strength and endurance. To do this exercise, start by sitting or standing with your back straight and your shoulders relaxed. Then, slowly push your head forward so that you are looking at the floor directly in front of you. Hold for a few seconds, then return to the starting position. Repeat 10 times.
If you want to really strengthen and tone your neck muscles, be sure to include these exercises in your regular fitness routine! With consistent practice, you’ll notice a difference not only in how strong and flexible your neck feels but also in how confident and capable you feel. So what are you waiting for? Start strengthening your neck today!
Exercises To Avoid Doing While Stretching Your Neck
While many people stretch their necks to help relieve tension, it may be something you want to avoid. If you do any of the following exercises, you could end up straining or even damaging your neck:
Twisting
Twisting is a bad idea when it comes to your neck and shoulders. When we twist our necks while stretching them, we are putting unnecessary pressure on our neck’s vertebrae. This can cause pain and even injure soft tissue in your neck.
Arching
Another bad idea when it comes to stretching is arching your neck forward and back – this puts pressure on your spine and makes you more likely to injure yourself.
Neck Extension
This is a term that describes moving your head away from the centre or neutral position. When we do this, we put our vertebrae in an unfavourable position. This can be dangerous and may lead to neck injuries.
While these exercises shouldn’t be avoided completely, it is best to avoid them if you are stretching your neck for the first time or when you know that your body isn’t in good shape. Always consult a doctor or physiotherapist before starting any new exercise routine.
How To Know If Your Neck Muscles Are Strong?
You may not think much about your neck muscles, but they’re some of the most important ones in your body. After all, they work hard to support and move your head on a regular basis! A strong and healthy neck means less pain and discomfort. To know whether your neck is strong and healthy, ask yourself whether you’re experiencing any of these signs:
- Pain or soreness in your neck muscles
- Tightness around the base of your skull
- Slight popping or clicking when moving your neck
- Difficulty turning your head fully to either side without straining
If you are experiencing any of these symptoms, it may be time to take a closer look at your neck muscles and start practising some strengthening exercises.
Conclusion
In conclusion, neck strengthening exercises can help to alleviate neck pain and improve function in people with neck conditions. One study found that patients who followed a programme of exercises had fewer symptoms, less medication use, and improved quality of life compared to those who did not follow a programme.
If you are experiencing neck pain or have a condition that affects your neck, it is important to speak with your physiotherapist about performing some strengthening exercises. They will be able to recommend the best exercises for your unique situation and help you to get started with a tailored exercise programme. By regularly performing neck strengthening exercises, you can enjoy all of the benefits that they have to offer, including reduced pain and improved function. Good luck!
Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.
