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4 Best exercises for neck at home.

Neck exercises are very important because they can help to maintain your overall health and help to less chance of neck pain, stiffness and many more injuries. The neck is a complicated joint and its supports the head, which can weigh up to 15-16 pounds. Neck pain is a common problem, with many causes like poor posture, injuries, but regular neck exercises helps to improve your posture, flexibility of neck, increase range of motion, release tension etc.

According to a study published in the Journal of physical Therapy science, performing neck exercises can relief from neck pain. So today i will show you best neck exercises.

4 Best exercises for neck at home.

Neck Rotation.

Neck rotation is a movement of the neck that allows the head to rotate from side to side. Some injuries like cervical spinal stenosis, herniated discs and many serious neck injuries giving you more and more pain.

But neck rotation exercises helps you to relief from all injuries and pain. These exercise help to improve the mobility and strength of the neck. These exercise can help to reduce your stiffness and giving you more peace from neck pain.

How to do it : Sit on the bench with good posture, shoulder should be relaxed and slowly turn your head to the right and hold for 10-12 seconds, and gradually back to the starting position and then repeat on the left side. Performing these exercises according to your sets. please avoid any jerky movements keep in mind perform these exercise gradually.

Neck Tilt.

Neck Tilt exercises is a simple exercises and Help alleviate neck pain by stretching in the neck, increasing blood flow and reducing anxiety and stress and many study shown that neck Tilt exercises help to strengthen and stability which can reduce the risk of neck pain and injuries. These exercises perform tilting the head in different directions such as (forward, backward, left and right sideways).

How to do it : Sit in comfortable position and make sure your shoulder should be relaxed and your head facing Forward and tilt your head to one side and hold for 5-10 sec and gradually back your head to the starting position and repeat on the other side. Make sure while performing these exercises avoid any jerky movements.

Neck Extension.

Neck Extension is a simple exercise that can help to strengthen the muscles in the back of the neck. Neck Extension help to strengthen your Splenius capitis, Semispinalis capitis Longissimus capitis and Rectus capitis posterior major and minor neck muscles.

Neck Extension help to strengthen neck muscles, improve posture, reducing the strain on the neck, preventing headaches, improving blood flow and many more benefits.

How to do it : Sit or stand with comfortably and then tilt your chin towards chest gradually tilt your chin up and hold for 5-10 sec and gradually return to the starting position and repeat your repetitions.

Neck Flexion.

Neck Flexion exercise is a simple exercises that involves moving your head forward towards your chest. Some neck muscles hit by neck Flexion such as, sternocleidomastoid and scalene muscles. This exercise helps you to strengthen the neck muscles and improve flexibility and many more benefits.

Studies have shown that neck Flexion exercise can improve neck pain in some individuals. One study published in 2018 that neck Flexion exercises were reducing neck pain and improving your neck function and giving more flexibility, and full range of motion.

How to do it : Sit in comfortable position and back should be straight and shoulder should be relaxed and gradually moving your chin towards chest as far as you can do then hold 5-6 sec and slowly go at starting position and repeat the repetition.

Benefits of neck exercises.

  • Prevent from injuries.
  • Improve balance and stability.
  • Better sleep.
  • Increase range of motion.
  • In 50 % of cases it relief from headaches.

Myth of neck exercises.

The myth of neck exercises is that performing neck exercises can increase the size of neck but it’s totally myth. There is not any scientific evidence. The size is determined by your genetics and cannot be through any specific exercise. So clear all those bill shit myth from your mind.

Make sure to perform these exercises gradually to avoid injuries. If you are suffering from neck pain then stop the exercises and consult with doctor. Performing these exercises under the guidance of certified trainers.

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