Neck Stretch
Neck Stretch is a simple and effective exercise that helps release tension and increase flexibility in the neck. The exercise is particularly useful for those who spend a lot of time in front of a screen or have tension in the neck and shoulders.
How to perform the Neck Stretch correctly
Here's a step-by-step guide on how to perform the Neck Stretch with proper technique:
- Sit or stand upright with relaxed shoulders.
- Slowly tilt your head to the right side so that your right ear approaches your right shoulder. You should feel a stretch on the left side of your neck.
- For a deeper stretch, you can gently press with the right hand against the left side of the head.
- Hold the stretch for 20-30 seconds, then repeat on the opposite side.
Typical mistakes in Neck Stretch
To avoid injury and get the most out of the stretch, avoid the following mistakes:
- Shoulder lifts : Keep the shoulders relaxed and lowered so that the stretch is focused on the neck.
- Overstretching the neck : The stretch must be gentle and comfortable. Avoid pressing the head too hard against the shoulder.
- Quick movements : Move your head slowly in and out of the stretch to protect the neck muscles and avoid injury.
Variations and Adjustments for Neck Stretch
If you need variations or want to target specific areas of the neck, try these alternatives:
- Front Neck Stretch : Tilt your head forward so your chin approaches your chest. Hold for 20-30 seconds to stretch the back of the neck.
- Rotation : Slowly turn your head to the right as if looking over your shoulder and hold for 20-30 seconds. Repeat on the left to stretch the sides of the neck.
Rehearsals and recommendations
Hold each side for 20-30 seconds and repeat 2-3 times. Do the exercise daily, especially if you sit a lot or if you often have tension in your neck.
Breathing during the exercise
Remember to breathe calmly throughout the stretch. Breathe in deeply as you enter the stretch and exhale slowly to help your neck muscles relax and achieve a deeper stretch.