The neck extension exercise is a simple exercise that can help to strengthen the muscles in the back of your neck and improve your posture. Here’s how to perform the exercise:
Step 1: Start in a seated or standing position
Begin by sitting upright in a chair or standing with your feet hip-width apart.
Step 2: Place your hands on your hips
Place your hands on your hips to help keep your shoulders down and your back straight throughout the exercise.
Step 3: Tuck your chin
Slowly tuck your chin in towards your chest, then slowly lift your head up towards the ceiling, while keeping your back straight. You should feel a stretch in the front of your neck.
Step 4: Hold the stretch
Hold this position for 5-10 seconds, then slowly lower your head back down to the starting position.
Step 5: Repeat the exercise
Repeat the exercise for 10-15 repetitions, or as many as you feel comfortable doing.
It’s important to note that you should never force your head up or push your chin towards the ceiling. This can cause strain on your neck muscles and could lead to injury.
In addition to the neck extension exercise, you can also perform other exercises to help strengthen your neck muscles and improve your posture. Some of these exercises include neck flexion, lateral neck flexion, and shoulder blade squeezes.
By incorporating these exercises into your daily routine, you can help to reduce the risk of neck pain and injury and improve your overall posture and neck strength.