Exercise Routine To Strengthen Cervicals

Although it is not often said, the truth is that it is necessary to strengthen the cervicals by practicing some exercises. Especially if we have an office job or in which we have to spend many hours sitting still.

Cervical muscle pain has become one of the most commonly consulted ailments today and, many times, is due to poor posture.

To avoid this, nothing better than doing stretching exercises and other activities that ensure elasticity and increase muscle mass. In this article we will teach you how to exercise the cervicals and some of the benefits of keeping this area toned.

Benefit of exercises to strengthen cervicals

The cervical muscles not only interconnect with the back, but also contain a series of nerve impulses that can be affected by lack of training.

Strengthening exercises, as shown by a study published in the Journal of Pain Research , can help strengthen this area, minimizing the risk of injury and supporting the rehabilitation of existing ailments.

Likewise, the regular practice of this type of exercise provides other benefits that we will discuss in detail below. 

Helps maintain balance

The basic motor movements that develop dynamic balance are harmonized with proper exercise. Taking care of maintaining the strength of these muscles helps prevent cervical vertigo.

Improves the quality of breathing

Maintaining flexibility in the neck has an impact on respiratory efficiency, especially when exercising. The muscles that make it up contract during training and, by not exercising them properly, can be injured causing the so-called neck pain.

Helps release stress

The exercises to strengthen the neck help to release the tension accumulated by the daily routine. As can be seen in research published in the South African Journal of Physiotherapy , an exercise session is ideal for eliminating stiff neck and relaxing related muscles.

How to strengthen the cervical muscles?

It is important to keep the cervicals with the elasticity they deserve. To achieve this, you need an exercise routine that helps strengthen muscle tone, and thus avoid or reduce contractures that can be disabling.

The exercises that we recommend below will help you keep your cervicals flexible. It is important to warm up your muscles.

Also, be sure to adopt the correct posture when performing them, as poor performance of the exercise can worsen pain or cause injury.

In case of doubts, it is best to consult a coach or professional on the subject. Do you dare to put them into practice?

Exercise 1: Bend forward

• Sit upright, looking straight ahead.
• Place your hands on your forehead and press, while imposing force with your head to bring it forward.
• Repeat 10 times.

Exercise 2.  Side bending

• Like the previous exercise, place your hand on your temple while trying to push your head away, feeling the tension.
• Try to do this by tilting your head until your ear almost touches your shoulder.
• Do it with the other shoulder.
• Repeat 5 times.

After heating, proceed with the following:

Exercise 3

• Lower your head forward, feeling the back of your neck stretch.
• Hold the position for 5 seconds.
• Do the same backward, leaning as much as possible. Hold it for 5 seconds.
• Rest 10 seconds.
• Repeat 5 times.

Exercise 4

• Turn your head as if to look at the shoulder.
• Come back slowly to the front.
• Turn in the opposite direction.
• Repeat 10 times.

Exercise 5

• Gently drop your head forward.
• Turn slowly to the left, making a circular motion that brings your head back and to the right and finally back to the starting position.
• Rest there for 5 seconds.
• Repeat with the opposite side.
• Do it 5 times on each side.

Exercise 6

• Without moving your head, raise your shoulders as if you want to touch your ears with them.
• Hold this position for 5 seconds.
• Then lower your shoulders as low as you can.
• Hold it for 5 seconds.
• Repeat 10 times, both ways.

Importantly, these exercises should be done gently and without haste. Violent movements often generate twists. Maintaining a strong neck is essential to enjoying a pain-free life.

Final advice

Incorrect posture, long periods in front of the computer, sleeping with an inappropriate pillow, and letting stress build up are all triggers for neck discomfort.

• Enjoy a well-deserved rest, freeing yourself from everyday worries.
• Enjoy the benefits of a short walk by including it in your daily routine.
• Remember to use relaxation techniques, such as slow, deep breathing, to regulate stress.

All of the above, added to the exercises recommended here, will have an effective benefit on your health.