In this article we look at everything about neck exercises . The main thing here is to prevent neck problems. If you want to train your neck muscles , you can find suitable exercises in> this article <. A properly trained neck muscles is a good basis to prevent constant neck pain. In addition, loosening exercises and regular stretching of the neck muscles can work wonders :-).
The structure of the neck area is very complicated. Vertebral bodies, intervertebral discs, various muscles, tendons, ligaments must work together precisely. They have to meet very complex requirements by carrying the rather heavy head and being responsible for turning, stretching, tilting and bending. Due to this intensive stress, problems in the neck area occur quite often.
This happens especially when the neck muscles are weak and / or anatomically very unfavorable movements (often the case with desk and PC workstations) are performed.
Due to the complicated structure of the neck area, it is definitely recommended to see a doctor if you have serious and / or recurring problems!
This article is more about how the neck muscles can be trained and strengthened in healthy people. In addition, it should be about how the full range of functions in the neck area can be guaranteed (keyword mobilization and mobility). And then there are some tips on what you can do in everyday life to keep your neck fit.
Pilates is a great training program to prevent neck pain
Pilates offers systematic whole body training. Above all, the deep-lying, smaller and often weaker muscle groups should be addressed, which should ensure improved posture and a more positive body feeling in the long term. In addition to the strength exercises and extensive stretching,
The central, supporting element for the neck is the spine that supports the head. The neck muscles ensure the movement (turning, stretching, bending, tilting). This in turn is covered by shells (fascia), which give it further stability.
The neck muscles should be strengthened like any other muscle group in your body and mobilized regularly.
Neck exercises – this is how you build up your neck muscles
Shoulder press combined with squats
Loosening & mobilization of the neck muscles – so you ensure full function and mobility
Here is a small yoga program with a focus on the neck:
Exercise DVD: relaxed neck, loose shoulders & a strong back (incl. Thera-Band®)
The best neck & shoulder exercises in one DVD
+ very well structured
+ Theraband comes with DVD
+ price / performance top
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Exercises at home rating: A reasonably structured DVD training program at a very good price / performance ratio
A simple but very well thought out training program for the neck and shoulder muscles. In her trainings, the trainer combines warm-up exercises with relaxation exercises, stretching and strengthening exercises. In doing so, she is very balanced. There is a Theraband for free with the DVD.
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Neck exercise # 1: the right head position
You sit on a chair with your shoulders about your shoulders wide and your back straight. You sit up properly and place your hands on your legs. Now push your chin as far forward as possible without moving your upper body. You can already see how the muscles in your throat work. Then you pull your chin back as far as possible, as if you were deliberately doing a double chin.
You now repeat the movement back and forth a few times, which mobilizes your entire neck and neck muscles.
Neck Exercise # 2:
Circling Shoulders and Turning Your Head You sit in the same position as in Exercise # 1 on your chair and circles both shoulders backwards in parallel. Make sure not to make circles too small, but try to use the maximum path.
You can also rotate your shoulders alternately and forwards and backwards.
After a few circular movements, the head continues to turn. You still remain in the same position as in exercise # 1, upright posture and your hands are placed on your thighs. Now you turn your head first to the left and then to the right. Make sure that you only turn your head and
not your entire shoulder girdle. Don’t forget to inhale and exhale quite normally. After turning your head left and right a few times, you can move it down with your chin towards your chest and then slightly up again.
Neck Exercise # 3:
Stretch your hands behind your head. Now you close your elbows and pull gently so that your chin moves towards your sternum. Hold this position for a while, then slowly turn your chin, head, and elbow to the left, hold the position for a moment, and then turn to the right.
Neck Exercise # 4:
Recharge Your Feet Put your palms on the back of your head and close your elbows again. Now try to lift your elbows up towards the ceiling. Then pull your shoulder blades down and hold the position for a moment. Make sure that your head and your eyes are facing forward and that your upper body is nice and upright. Carefully release the position.
Neck Exercise # 5: Build Rest Take a
look at this exercise in the video. It depends on the right breathing and your concentration on 🙂
Neck pain from office jobs? Tips for an optimal office workplace
A very common cause of neck problems are everyday situations that are not optimally solved. Many of us spend a lot of time at the desk in the office. Man is actually “not made” for the many hours of sitting. This is why problems in the neck area occur particularly often. We give you tips on how to avoid them or at least reduce them.
Optimally set office workplace
Most people have a desk, an office chair in their office and are dependent on a PC with a keyboard and mouse. A telephone and a filing cabinet are usually not missing either. In combination, this results in umpteen options for settings.
In this – admittedly not very exciting video 🙂 – the lady shows you what to look for:
First basic rule: everything you need constantly should be close to your body. The keyboard should not be too far on the desk so that your arms, shoulders and upper body take a relaxed posture. And the mouse should be next to the keyboard and not behind or in front of it.
Second basic rule:Pi times thumb you can say that the forearm should be about 90-100 degrees to the upper arm. If your chair is set too low or your desk is too high, this angle will decrease – unless your keyboard and mouse are very far on the desk. The height of your chair should be adjusted so that you have approximately a right angle in your knee and hip joint. The 90-100 degree elbow gives you the right table height.
Your monitor should be exactly 60-80 centimeters in front of you so that you don’t have to twist. The height of the monitor should be set so that the top line is clearly below the eye level and your gaze can be relaxed and slightly downward.
Height-adjustable desks are a great solution to bring more variety – that’s the best thing against neck problems – to the office work. With the help of a crank or electrically driven, these desks can be moved from the seat height to standing height. So you can switch between sitting and standing work several times a day. Some people also place a treadmill under the desk, which is raised to the height of the stand, so that they can work while walking. This is certainly a luxury, but an excellent solution.
Regular exercise / loosening / stretching
In the video above, we showed you several neck exercises with which you can keep your neck muscles fit. It definitely makes sense to incorporate at least some of these exercises several times a day.
Unlike in the first “basic rule” above, you can also put things like file folders, punches or the like that you do not use constantly further away in your office, so that you have to get up and take a few steps every now and then, to use these things. Getting up and the few steps have a good effect and you also change your sitting position every time you sit down and thus provide variety.
Pilates is a great training program to prevent neck pain
Pilates offers systematic whole body training. Above all, the deep-lying, smaller and often weaker muscle groups should be addressed, which should ensure improved posture and a more positive body feeling in the long term. In addition to the strength exercises and extensive stretching, attention is also paid to conscious breathing.