How to exercise neck muscles

Long-term desk work and poor sitting posture are among the main culprits that lead to neck problems. The main manifestation of neck problems is the weakening of the neck muscles. The stiffness of the neck muscles and cervical spine often makes us feel dizzy, nauseous and want to vomit. In severe cases, it may even affect the shoulders, causing a lot of inconvenience to our work and life. So how should we exercise our neck muscles?

1. Flexion with resistance

Cross your hands in front of your forehead, push your head back with your hands, and push your head forward with force, creating opposition between your hands and head, which will exercise the strength of your neck flexors. Place one hand on the side of the head and flex the head laterally. Use this hand to support the head to prevent it from flexing laterally, giving it resistance. We will then feel the muscles on the side of the cervical spine exerting force. Both the left and right sides must be cut.

2. Resistance rotation

Place one hand behind the side of the head. When the head rotates, use the other hand to support the head to prevent it from rotating. The head and hand work against each other and the rotator muscles of the cervical spine are exercised. This should be done on both the left and right sides.

3. Resistant extension

Opposite to the previous movement, cross your hands behind the pillow and push your head forward with both hands, so that the cervical spine will extend backward and your hands and head will form a confrontation. This will exercise the muscle strength on the back of the cervical spine.

When doing neck muscle strength training, it is important to note that: when completing these four main movements, the head is basically motionless and maintained in a normal upright position, which is mainly achieved by the confrontation of strength between the hands and the head. Therefore, the most important thing about this set of exercises is that the confrontation force must be sufficient and the maintenance time must be sufficient. Each time should last about 10 seconds, 10 times as a set, two sets a day.

The three methods introduced above can effectively exercise the neck muscles and are especially suitable for people working in offices. Regular exercise of the neck muscles can relax our neck and effectively prevent the occurrence of cervical spondylosis. In addition to work, friends may wish to turn their necks more to relieve neck pressure.