Achieving and maintaining good neck posture helps you prevent neck, upper back and shoulder problems, such as headaches, muscle strains, disc bulges and herniations and arthritis. According to the Neck Solutions website, for every inch that your head is craned forward, it adds an additional 10 lbs. to the weight of your head on your neck. The goal of neck exercises designed to correct postural faults is to return your head and neck to a neutral position, such that your head and neck are vertically aligned with your shoulders, hips, knees and ankles.
Downward-Facing Dog
Downward-Facing Dog is a Hatha yoga posture that B.K.S. Iyengar, founder of Iyengar Yoga, believes is good for stretching your shoulders, legs and spine, relieving fatigue and improving the function of your immune system. Perform this exercise by placing your hands and knees on the floor. Position your knees directly under your hips, and place your hands shoulder-width apart and slightly in front of your shoulders. Spread your fingers as far apart as possible and distribute your weight evenly under your knuckles. Lift your knees away from the floor and press your hips toward the ceiling so that your torso and your lower body resemble an upside-down letter “V.” Keep your head between your shoulders; don’t let it sag. Keep your arms straight and slowly lengthen your spine by pressing your hands into the floor. If your hamstring muscles are tight, consider bending your knees, as this will allow you to lengthen your spine. Hold this stretch for one to three minutes, one to two times per day.
Lateral Flexion (Side Bending) Stretch
The side bending stretch helps you relax tight neck muscles that may be contributing to your postural faults. Perform this exercise by tilting your head and neck to the left, so that your left ear moves toward your left shoulder. Keep your chin in line with the midline of your neck, which keeps your head from rotating to the left or right. Once you have reached your end range of motion, reach over your head with your left hand and apply light pressure on your right temple until you feel a gentle stretch on the right side of your neck. Hold this stretch for 10 seconds before returning your head and neck to neutral and repeating this stretch on your opposite side. Perform three repetitions of this stretch on each side of your neck, two to three times per week.
Perfect Posture Exercise
The perfect posture exercise realigns your head and neck with your torso and helps your thoracic spine move into extension, which is especially important for those who spend most of your day in front of a computer. This exercise is an accentuation of what’s considered “perfect posture” and is designed to stretch and restore balance in your tight neck and pectoral girdle muscles. Perform this exercise by sitting on the edge of a chair or a bench. Keep your feet about shoulder-width apart, feet pointing straight ahead. Roll your hips forward to enhance the curve of your lumbar spine. Drop your arms to your sides, turn your palms over to face directly ahead, and pull your shoulders down and back. Imagine you have a hook in the middle of your chest to which a rope is attached. Imagine this rope is pulling up and out at a 45-degree angle, causing your collar bones to retract and your chest to open up. Tuck in your chin and move your head back so that your ears are in vertical alignment with your shoulders. Breathe in through your nose, and exhale slowly. Hold this stretch for 30 seconds, remembering to breathe for the duration of this stretch. Perform this stretch two to three times per day, seven days a week.
About this Author
Martin Hughes is a chiropractic physician and freelance writer based out of Durham, N.C. He writes about health, fitness, diet, lifestyle, travel and outdoor pursuits. He earned his Bachelor of Science degree in kinesiology at the University of Waterloo and his doctoral degree from Western States Chiropractic College in Portland, Ore.