Neck pain is widespread. It's caused by a lack of exercise and poor posture. This shouldn't be the case. With simple everyday neck exercises, you can prevent neck pain and tension.
Neck exercises help prevent neck postures like cervical spine syndrome in the future, relieve neck pain, and strengthen the neck muscles that are often neglected in everyday life. If you supplement the exercises with stretches and neck massages, you can prevent tension or relieve it in the long term. With the following exercises, you can tone your neck muscles.
Exercise 1:
Improve mobility
The following exercise doesn't strengthen the muscles, but rather mobilizes them and improves circulation. This exercise can be easily integrated into your daily work routine. The rule of thumb is: the more movement, the better. Furthermore, the head should always be mobilized slowly and in a controlled manner.
Side tilt: Tilt your head to the side while keeping your gaze directed forward.
Turn: Turn your head alternately to the left and right, following with your gaze.
Nodding movement: Alternately pull your chin towards your chest while looking up.
Exercise 2:
Exercise for the deep neck flexors
Studies show that people with neck pain have weaker activity in the deep neck flexors. This is likely due to insufficient use of the muscles—which changes with the following exercise.
1. Lean against a wall or lie on your back with your shoulders tucked back and your jaw relaxed. The back of your head should lightly touch the wall. To support your posture, place a small roll between your cervical spine and the wall.
2. Gently press the back of your head against the wall, making a slight napping motion. Slide along the wall as if a thread were pulling the back of your head upward.
3. Hold 10 times for a few seconds, intensity: only slightly tense
Practice regularly: You can easily incorporate this exercise into your daily routine. For example, you can perform it in your car if the seat is correctly adjusted to head height.