The Neck
The neck supports the head and keeps it aligned with the body. It’s at the highest most part of the spine. The spinal column extends from the base of the skull to the pelvis. The neck is created from vertebrae, joints, and muscles. The neck is the start of the spinal column and neck anatomy is a well-engineered structure of bones, nerves, muscles, ligaments and tendons. The cervical spine or (neck) is delicate – One of its primary goals is housing the spinal cord which is responsible for sending messages from the brain to control all aspects of the human body.
Function of the neck:
One primary function of the next is to support the head. The neck additionally contains many blood vessels that enable blood to be transferred to and from the brain. The neck also contains the higher spinal cord, that controls body movements and is connected to the brain stem within the neck.
Benefits of Neck Exercise:
Exercising your neck will build it stronger, and provide a lot of versatility and scale back neck pain that’s caused by stress and fatigue.
Exercising the neck muscles has 3 benefits:
• It strengthens the muscles of the neck, upper back, and shoulders
• It makes the neck a lot more versatile, increasing it’s range of motion
• It relaxes the neck and reduces pain
Wall Rear Neck Bridge(Body Weight)
Instructions
Preparation
• Hold small or folded cushioned mat behind head.
• Facing away from wall or column position head and back of shoulders low on wall or column with mat between.
• Stand with feet far away from wall or column so body is angled back.
• Position hips and back straight and bend knees just slightly.
• Place arms to side or hold hands on abdomen.
• Push head back into mat and roll head upward.
• Arch spine and straighten knees.
• Hyperextend neck so head is facing up.
• Return to origianl position by rolling head down while allowing low back to straighten and knees to bend slightly.
• Continue down until back of head and shoulders make contact with mat.
• Repeat
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Tips for Neck Exercise:
• Before you begin a neck exercise program, consult with a healthcare professional, particularly if you have had a recent accident involving your neck or a history of neck problems.
• Stretch slowly, and avoid explosive movement.
• Breathe slowly and deeply as you exercise. Never stretch to the point where it’s no longer comfortable.
• Go to a point when you’re feeling a mild tension, and relax as you hold the stretch. The sensation of tension should go away as you hold the position.
• Do five repetitions for every exercise unless a healthcare professional has requested a distinct variety of repetitions.
