The best neck exercises you can do at home

If you suffer from cervical disc or neck problems, if you spend too much time sitting in front of your computer, or if you want to firm up your neck muscles, try these simple exercises!

The neck is an extremely important part of the body, even if it is often underestimated. When neck muscle problems occurr, their symptoms are quite unpleasant: headache, shoulder stiffness, dizziness and confusion. For this reason it is essential to take care of this area, with the appropriate exercises that you can do in the comfort of your home. The important thing is to practice with constancy, at least once a day.

Neck exercises: stretching

To start, a good stretching exercise to stretch neck muscles consists in head rotations. Sit with your back straight and well supported, with your legs  closed together and your hands on your thighs. Begin to slowly spin your head, from right to left, until a full revolution. Repeat in the other direction, always performing slow movements.

Second exercise: sit and slowly bent your neck to the side, on the right, until you feel a slight muscle tension. Hold for 20 seconds and return to the starting position, then bend slowly to the opposite side.

Esercizi collo
Photo source: https://pixabay.com/it/collo-il-dolore-al-collo-occhiali-3739667/

Exercises for the spinal nerve

If you suffer from cervical disc disease, you might find relief in more specific exercises. Stand with your arms along the hips; behind your back, take with your right hand your left wrist and pull slightly. At the same time, flex your neck to the right without moving your shoulders. Hold the position for 15 seconds, then repeat on the other side.

Another good exercise consists in lying on your back, while bending your legs against the abdomen and keeping your back well pressed against the floor. Cross your hands behind your head and lift it, gently pushing the chin towards the sternum. Hold the position for 15 seconds, then rest your head on the floor.

Cervical disc disease, what exercises to avoid

Of course, you have to pay a lot of attention to your movements, especially if you suffer from neck problems. Always start with lighter exercises, before moving on more complex ones. Also, avoid fast and sudden movements, in order not to worsen the inflammation.

Photo source: https://pixabay.com/it/collo-il-dolore-al-collo-occhiali-3739667/

ultimo aggiornamento: 22-12-2018