You might not realize this, but your neck and your brain are connected. Being the medium for the brain to effectively communicate with the rest of the body, the neck is important to keep as strong as possible as any injury to this part of your body can affect your brain.
Additionally, engaging your neck in strengthening exercise can do wonders for alleviating pain and discomfort in the neck from sitting at your computer all day.
Neck Exercises to Promote Overall Strength
Whether you do it at home, or even at work, neck strengthening exercises are simple to do but very effective in giving you comfort and protection.
1. Chin Tucks
Improve your posture and beat neck pain simultaneously with this beginner-friendly neck exercise that strengthens the front and back of your neck.
- Stand with your back and neck straight and place your arms beside you.
- Lower your chin gently to feel a stretch at the back of your neck.
- Pause for three to five seconds and raise your chin back up to the starting position.
- Perform chin tucks for 10 reps and as many times during the day as you like.
2. Side Stretch
Side stretches are a great technique to stretch your neck and loosen up the muscles.
- Stand tall and gently tilt your head to the right. You should almost feel like you are trying to touch your ear to your shoulder.
- Pause for one second and return to the starting position, followed by tilting your head to the left side.
3. Head Lift
A quick exercise to help you alleviate any neck pain or stiffness that you are experiencing.
- Lie down with your back flat and relax your shoulders.
- Bend your knees to plank your feet on the floor.
- Gently and slowly raise your head to try to touch your chin to your chest. Release to return back to the starting position and repeat again until you feel your muscles loosen up.
4. Shoulder Circles
Shoulder circles are not only great for your neck but will also work out your shoulders at the same time.
- Stand tall with your feet hip-width distance apart and relax your body.
- Extend your arms out horizontally and begin to rotate your shoulders clockwise for 10 reps and rest for a couple of seconds.
- Switch to rotate your shoulders counterclockwise for 10 reps.
Flexion stretches are a great exercise to stretch the back of your neck. This can help you find relief from staring at your computer for eight hours in a day.
- Gently start to slide your head backward, keeping your gaze forward the entire time.
- Bring your hands to the back of your neck and interlace your fingers together.
- Use your hands to softly push your head forward until your chin touches your chest.
- Only go as far as you comfortably can.
- Release to return to the starting position and perform for five reps.
6. Shoulder Shrugs
You will need light weights for this one. An excellent if not one of the best exercises to find relief from neck pain and engage in a little strength training workout simultaneously.
- Hold a dumbbell in each hand and stand with your feet hip-width distance apart with your arms relaxed and by your sides, palms facing in.
- Raise your shoulder up, in line with your ears and pause for a few seconds.
- Release to bring your shoulders back down and repeat at least eight to 12 times for one set.
- Perform three sets of shoulder shrugs daily.