If you have persistent neck and shoulder pain, upper back pain or tension-type headaches, the reason probably is your bad posture. The forward head posture is the most common culprit behind most of the neck and shoulder pains. Neck posture exercises can help alleviate such pains by correcting the posture for good. The correction is slow, yet it is the best as well as the most permanent and appropriate solution to alleviate neck, shoulder, and upper back pains as well as headaches.
What Is Bad Neck Posture?
The most common example of a bad neck posture is the forward head posture. In forward head posture, the shoulders are slumped forward so that the head appears to be in front of the body. The condition also has some common names including reading neck, scholars neck, wearsie neck, and text neck. In the medical terms, a forward neck posture is when the skull is leaning forward about an inch over the first vertebra atlas. If left untreated, forward neck posture can actually be a deformity.
Why are Neck Posture Exercises Important?
Bad neck posture can be damaging to the muscles, bones, neural system and vascular system too. It can cause musculoskeletal dysfunctionalities leading to multiple long-term issues along with severe pain. Here are some of the main problems that you can avoid with neck posture exercises.
- With bad neck posture, the muscles in the neck and shoulders become weak and tight.
- When your head is constantly forward from the rest of the body, the center of gravity for the head shifts too. This puts a load on your neck, actual load in terms of weight, which is 10 pounds for every one inch you can do the math why your head feels heavy and your neck aches if you have a bad neck posture.
- The load on your neck can cause permanent neural, vascular and musculoskeletal dysfunction.
- Bad neck posture can lead to an abnormal pressure on the neck and shoulder muscles as well as nerves. The persistent abnormal pressure can lead to rounded shoulders as well as a herniated disc. These problems are even more painful.
- Permanent tension headaches and stretched shoulder and neck muscles along with upper back pain is the result of bad neck posture. This can be avoided with the help of regular neck posture exercises.
Neck Posture Exercises for Healthy Posture
Correcting bad posture might seem intimidating. However, with persistence and dedication, it is possible. Muscles stretching and strengthening neck posture exercises along with practice can correct a bad neck posture. Here are some simple yet very effective neck posture exercises that help correct bad posture slowly but surely.
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Self Massage the SCM Muscle
SCM is the sternocleidomastoid muscle. This thick band of muscle runs through the neck connecting back of the ear with the collar bone. It is on both sides of the neck and forms a V pattern. You can locate the muscle by turning your head to the opposite side.
For this neck posture exercise, massage the whole length of the muscle going up and down your neck for one minute on each side. Use pinching massaging movement or gently press into the muscle to massage it. Avoid pressing the muscle too hard or too deep or you may risk damaging the delicate neck structure.
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Neck Flexion – Sub occipital Stretch
Sub occipital muscles are right where your neck starts from the head. These muscles are just above the vertebral column. This neck posture exercise will stretch the back of your neck along with the suboccipital muscles. Stretching these muscles will not only relieve neck pain but it will also help correct your neck posture in the long run.
Start by tucking your chin in using two fingers. Place your other hand at the back of your head applying a gentle downward pressure pulling your head towards your chest. Feel the stretch at the back of your neck and hold the position for 20 to 30 seconds. Repeat the stretch three to four times.
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Chin Tuck Exercise
This simple neck posture exercise will strengthen the muscles at the front of your neck, the cervical muscles. It will stretch your neck muscles relieving the pain and correcting the bad neck posture.
Place two fingers at the bottom of your chin, gently tuck it in and retract your head backward. Hold the position for three to five seconds then relax your neck and repeat. Two to three sets of 10 repetitions daily will help with the neck pain.
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Shoulder Blade Squeeze – Brugger’s Relief Pose
This neck posture exercise involves the lower back and mid back muscles strengthening the low and mid trapezius. You can perform this exercise both sitting as well as standing. It will help relieve neck, shoulders and back ache.
Position your knees and feet lightly rotated outwards and wider than your hips. With your chin tucked in and shoulder raised up, allow your spine to be in a neutral position and rest both arms on your sides. Now bring your arms up and out backward slightly rotating them so that the thumb point towards the back. Hold the position for five to ten seconds then release. Perform two to three reps of ten to fifteen repetitions daily. Maintain normal breathing with this neck posture exercise.
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Mid Scalene and Upper Trapezius Stretch
Bad neck posture specifically puts negative pressure on the neck and upper back muscles. This stretching neck posture exercise will help stretch out and relax these tight muscles relieving the pain and helping with the posture.
You can start in a seated as well as standing position. Place one hand at your back. This is to support the body posture and keep balance. Place the other hand on the opposite side of the head, bringing the head down towards your ear. Use the hand on your head to slightly press down your neck. This offers a much deeper stretch making this neck posture exercise even more effective. Hold the position for twenty to thirty seconds then release. Perform 2 to three sets of five repetitions.
These neck posture exercises are simple and easy to perform by yourself. Yet, they are very effective at correcting bad posture. At the same time, they help alleviate neck, shoulder and upper back pain caused by tense muscles because of the bad posture.
Gym Posture Exercises
Once you are a pro at these neck posture exercises, you will feel much better with the pain relief. Go a step further in correcting your neck posture for good by adopting these easy gym posture exercises. You might need a trainer’s help in the beginning, but once you have learned the right pose, you can do them yourself. All you need is determination and a nice mat for these gym posture exercises.
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Chin Retractions
Chin retractions are simple. Just lay down flat on the mat and look up at the ceiling. Bend your knees with arms resting on your side. Nod your head slowly without moving your neck. Keep the pace very slow and steady, bringing your nose back to a vertical position after each nod. Repeat. Once you are apt at this gym posture exercise, perform two to three sets of 10 repetitions.
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Head Drops
Head drops are simple yet very effective at relieving neck pains as well as headaches. You can do the standing, sitting in a chair or in a neutral Yoga pose sitting cross-legged on the floor or a mat.
With your back straight move your head up and then push it back as much as you can. Hold for two to three seconds then bring your head back to the neutral position. Repeat two sets of 10 repetitions.
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Neck Rotations
Neck rotations are really very simple. You can do them seated or standing. Performing this simple gym posture exercise not only strengthens the neck muscles but also helps alleviate pain as well as bad posture.
With your back straight, hold your head in a retraction position. Now, turn your head to one side such that your nose if over your shoulder. Hold the position for about two seconds. Bring your head to normal position, repeat on the other side. Continue on both sides for five to ten repetitions on each side. Start with a single set of 5 repetitions. Increase the number of reps and perform two sets.
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Side Bends
Side bends help strengthen neck, shoulder as well as back muscles. They specifically work the oblique muscles. You might need the guidance from a trainer to keep the right posture while bending sideways.
There are different variations to side bends. You can perform them standing as well as sitting. You can place both your arms above your head, one arm above your head while bending to the opposite side, hands on the sides of the head, both hands down, hand on your head while bending to the opposite side. It is a matter of choice, how you feel comfortable along with the muscles you want to stretch. Just bend sideways going down so that the muscles on the other side of your head and neck are stretched. Bring yourself up to the normal position. Bend on the other side, then repeat. Hold the bending position for two to five seconds. Perform five to ten repetitions.
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Cobra Pose
This gym posture exercise is a little advanced than the rest. You will need a trainer to help you, in the beginning, to guide you the right position. This gym posture exercise will flex your legs, back, shoulder and neck muscles along with your chest and abdominal muscles.
For the cobra pose, lay straight down facing the floor. Use a mat to stay comfortable. Your arms will rest by your side. Start by bringing your tongue to the roof of your mouth; squeeze your shoulders to bring your arms up placing them at the back of your legs. You will slowly raise your head and upper body from the floor pushing your head backward for balance. Hold that position for about two seconds then go back to the normal, starting position. Perform ten repetitions.
Resistance Band Exercises for Posture
Resistance band exercises for posture are the best way to train your shoulder and back muscles without fancy gym equipment. A resistance band is simple yet very effective in posture correction. Resistance band exercises for posture are low impact and easy to perform by yourself with minimal risk of injury. Here are some simple resistance band exercises for posture correction.
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Shoulder Rolls
Shoulder rolls is a great resistance band exercise for posture correction, especially if you have drooped shoulders or a hunched back. Sit up tall on the floor with knees slightly bent, heels digging into the floor. Wrap the resistance band for this posture exercise at your upper back hold it with ends hanging down between your hands. Start with the elbows bent down by your sides. Holding onto the band, stretch your arms forward, stretching the band along. Make sure to keep your spine straight and chest elevated. No roll your shoulders forward, up and back down. Perform two sets of ten rolls.
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Serving Platter
This resistance band exercise for posture correction is quite similar to shoulder rolls. Sit tall with your legs straight. Wrap the band around your upper back holding it between your hands with ends hanging down. Start with your elbows down by your side and hands in a position as if you were holding a platter. Keeping your back and shoulders straight, stretch your arms forward to a straight position with your chest elevated. Hold the position and move a few inches forward then backward while keeping your arms stretched out. Move forward and backward five times the bend your elbows back to the starting position. Repeat ten sets.
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Spinal Stretch
Spinal stretch is slightly difficult resistance band exercise for posture correction. Sit tall with your feet spread slightly wider than your hips. Stretch the band in your hands keeping them shoulder width apart and stretch them straight forward at your shoulder level. Now drop your head down, round your shoulders and spine. Use your core to reach forward with your spine bent. Go as far as you can the straighten your back slowly without raising your body up, bringing only your arms up to your ears. Hold this position with your spine straight and move your arms up and down five times. Bring your arms back to the level of your shoulders and bend your back slowly to the starting position. Repeat the complete set of this resistance band exercise for posture correction three to five times.
Once you are pro at these simple resistance band exercises for posture correction you can move on to some advanced level exercises like airplane position, low rows and more.
Dumbbell Exercises for Posture
Weight training is quite efficient for muscle building. Yet, there are some awesome dumbbell exercises for posture correction that improve the wrong posture naturally with routine practice. Here are some of the best dumbbell exercises for posture.
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Overhead Press
The overhead press is one of the best dumbbell exercises for posture as well as for strong shoulders and core stability. All you need is one dumbbell in each hand and the determination to follow through the exercise.
You can start in a standing position and once you are comfortable, try this workout kneeling on the floor to make it more challenging. Stand with feet hip-width apart. Hold dumbbells in each hand keeping them at shoulder level, palms facing shoulders with elbows bent at your sides. Now press both weights overhead, stretching your arms straight, slightly rotating them so that the palms face forward when your arms are fully stretched over your head. Then lower the arms to starting position and repeat. Perform two sets of eight to twelve repetitions.
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Halo
As the name suggests you draw a hollow circle above your head in this workout with dumbbells in your hands. Halos improve shoulder mobility as well as core stability. It is also one of the most effective dumbbell exercises for posture. Just make sure you don’t arch or round your lower back while performing halos. Keep your ribs down and glutes tight for the perfect posture.
Start with feet hips width apart for stability. Hold a dumbbell in your hands, tightly gripping it on each end. Hold the dumbbell at your chest level then raise it to eye level and slowly lift it to circle around your head clockwise bringing it back to starting position. Repeat in the anti-clockwise direction. Perform five repetitions in each direction.
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Bent Over Row
Bent over row will improve your overall balance, core stability as well as shoulder strength. It is a great dumbbell exercise for posture too. Make sure your shoulders are relaxed. Do not shrug.
Start with a high lunge position with left foot forward and right foot at the back. Rest your left arm on your left leg. Now stretch your right leg out back, hinging forward at your hips and bending yourself a bit down while keeping your back straight. Hold a dumbbell in your right arm, keeping your arm close to the body, your shoulder relaxed and away from your ear, bring the dumbbell up to your chest. As you bring the weight up, your elbow will move past your back upward. Bring the weight back down. Repeat. Perform eight to twelve repetitions on each side.
Core Exercises for Posture
The core stabilizes the entire body including the spine, the pelvis, the ribs, and the shoulders. If you have a strong core, you will have better overall strength and balance along with a perfect posture. Core exercises for posture not only correct the posture but also leads to an overall stronger physique. Here are some of the best core exercises for posture.
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Neutral Spine Lying Down
This is the most basic, the most fundamental move when it comes to core exercises for posture correction. It sets your spine perfectly in its naturally aligned neutral position.
All you have to do is lay down straight, brace your core, and focus on your breathing right through to your belly. Keep your palms flat by your sides, facing up and your toes pointed. Laying down flat on the ground in the open air is more relaxing and comforting.
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Leg Lifts
Legs lifts are an extension of the neutral spine lying down. This core exercise for posture further improves your core strength and balance along with posture.
Just lay down flat with a neutral spine. Brace your core and keep your back stable so that it doesn’t move. Now, with your toes pointed, lift both legs up one higher than the other and alternate the legs moving up and down, keeping them above the ground. Start with five repetitions on each leg then move on to ten repetitions. Just make sure to keep your shoulders relaxed and your breathing normal.
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Planks
For the plank position, you can either lay down flat upside down or start on all fours. Lay your forearms flat on the ground, raising yourself up balance your weight on your forearms. Next, keeping your core tight and back flat, pint your toes and balance your body weight on your toes and forearms. Hold the posture for ten seconds to start with. Increase the time duration with practice aiming for one minute.
You can make the plank position more challenging by raining one leg in the air for ten seconds and then keep alternating between the two legs. This is a great core exercise for posture since it aligns your spine and holds your shoulders and back in a straight position.
Neck posture exercises are a simple yet very effective way to achieve the perfect posture. A good posture makes you look, tall and confident. At the same time, it helps alleviate muscular pains and health problems including head, neck, shoulder and upper back pains. Try these neck posture exercises for the perfect body posture along with a healthier lifestyle. Apart from exercises, using the right pillow for sleeping, good sleeping posture as well as a good sitting posture at work also helps correct your overall body posture and look.
