VIDEO 9. Neck Exercises

In the second module on spinal health, posture-based exercises will be addressed through four regions. Next, you can watch our sample videos specifically targeting the neck area.

Exercise 1

– This exercise will activate and strengthen your deep cervical muscles (front neck muscles).

– Place 2 fingers under your chin.

– Slowly tuck your chin in and pull your head backward. Also, use your fingers to keep your chin closed. Feel the extension or upward pull at the back of your neck.

– Maintain the end position for 3 to 5 seconds, then relax.

– Perform 3 sets of 10 repetitions.

Exercise 2

– This exercise is recommended to stretch the muscles in the back of your neck, including the suboccipital muscles.

– Begin by using 2 fingers of one hand to tuck your chin inward.

– Place your other hand at the back of your head and, as you pull your head toward your chest, apply slight resistance downward.

– Maintain this position for 20 to 30 seconds, keeping the chin tucked in, until you feel a stretch at the back of your neck.

– Repeat this stretch 3 times.

Exercise 3

– Start in a standing or seated position.

– Place one hand on the opposite side of your head and the other hand on the back of your neck.

– Bring your head down toward your shoulder.

– Use the upper hand to gently press your head down for a deeper stretch.

– Hold the stretch for 20-30 seconds and repeat for both sides.