If you do these neck exercises every night, against a wall, for 2 minutes, you’ll notice amazing changes in your neck & shoulders… and posture. They great as neck pain exercises (if you have a sore neck) but even better to prevent neck pain and neck stiffness.
0:00 Intro
0:11 Exercise 1 … Chin Tuck Lifts
0:59 Exercise 2 … Wall Nods
1:32 Exercise 3 … Long Neck Side Bends
2:04 Exercise 4 … Neck Rotation with External Shoulder Rotation
How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain
How To Fix Forward Head Posture & Neck Pain
DAILY NECK DRILL EXERCISES
Do these neck stretches, strengthening exercises, and mobilisations… with your feet, pelvis & shoulder blades against the wall, and stomach muscles engaged. Do each exercise for 30 seconds then move straight onto the next one. If your neck is sore … only do the exercises that are comfortable.
1. Chin Tuck Lifts
Lower your head down, then lift it back up to touch wall, but keep your chin tucked down the whole time.
This exercise is great for your Levator Scapulae which is tight in pretty much everyone, and strengthens the deep neck flexors for good posture.
2. Wall Nods
Slide the back of head up & down wall without moving your head off the wall. When you slide the back of your head down, do it gently… but when you lift it up, lift fully until you can feel a nice stretch, and hold for 2 seconds each time.
This stretches deep spinal extensors in the upper back, and will change your neck posture over time. And it opens up the spinal joints at the back of your neck, mobilising them.
3. Long Neck Side Bends
Next, do Side Bends, touching the wall the whole time… but with chin down, and back of the neck tall. Tilt your whole torso as you go. A finger on your chin can help remind you to keep your chin down.
This stretches the SCM muscle, which when tight causes forward head posture. And it opens spinal joints at the side, loosening them.
4. Neck Rotation with External Shoulder Rotation
Externally rotate your arms, and press your shoulders & arms against the wall. Then with chin down slightly, rotate as far as you can comfortably, and then do the other side.
This mobilises upper neck which is the rotation area of the neck. And strengthens the external shoulder rotators to reduce rounded shoulders.
Do each exercise for 30 seconds every night to help undo what stress and poor posture does to your neck.
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if you do these neck exercises up against the wall every night for two minutes you’ll notice amazing changes in your neck and shoulders and your posture do all of these exercises with your heels pelvis and shoulder blades all touching the wall and your stomach muscles engage the whole time do each exercise for 30 seconds in a pain-free range of motion and then move straight on to the next exercise for the first one lower your head down and then lift it back up to touch the wool but keep your chin tucked down the whole time don’t tuck your chin down too hard just to a comfortable level this is great for your levator scapular muscle which is tight in pretty much everyone immobilizes the lower neck joints and it strengthens the Deep neck flexors for good posture for number two Slide the back of your head up and down the wall but without lifting your head off the wall when you slide the back of your head down do it gently just relax it down but when you Lift It Up Lift It Up fully until you can feel a nice stretch and hold it for two seconds at each time this stretches the Deep spinal extensors in the upper back and will improve your neck posture over time and it opens up the spiral joints at the back of your neck mobilizing them next we do side bins touching your head against the wall the whole time but with your chin down and the back of your neck tall tilt your upper back toe As you move a finger on your chin can help to remind you to keep your chin down and not to rotate the chin to each side this exercise stretches the sem muscle which when tight causes forward head posture and it opens up the spinal joints at the side of your neck loosening them lastly externally rotate your arms so that your palms face forward and press your shoulders and arms up against the wall then with your chin down slightly rotate as far as you can comfortably from side to side this mobilizes the upper neck which is the rotation area of the neck and it strengthens the external shoulder rotators to reduce rounded shoulders because rounded shoulders are terrible for your neck do these exercises each night particularly weekdays to help to undo the effects of any poor posture or stress on your neck during the day just remember though to keep your stomach muscles engaged the whole time so that your mid back doesn’t extend back to compensate if you stick with these exercises you’ll be amazed at the difference it can make
