When you think about correcting your posture to avoid the pain that comes from spending all day hunched over your computer during work hours, the first thing you do is perform lower back exercises. And that's okay, it is also necessary to strengthen the lower back, but you should also spend time on your neck.
Despite using the neck constantly throughout the day, no one pays much attention to it unless we are in pain. And neck pain is extremely common. It is likely that you and almost everyone you know has experienced some type of neck pain in the last year. The human head weighs an average of 4 kilos (some more than others), and this is more than 5% of the total body weight. While the rest of your body is supported by large muscles in your legs, core, and shoulders, your head is controlled and supported by many much smaller muscles in your neck.
The neck, or cervical spine, is the highest portion of the spine. It is made up of seven vertebrae and 26 muscles, among many other structures, such as blood vessels and nerves. It moves and stabilizes the head and serves as a junction for the rest of the body to connect to the brain.
The posture we adopt when looking at phones, laptops, and even reading books can lead to a forward head position, which often contributes to neck weakness and pain. Untreated neck pain can lead to other problems, such as headaches, jaw, shoulder or back pain.
Unfortunately, the neck muscles are ignored in most workouts. These muscles are not only smaller than most other muscles, but they are also often difficult to treat. Most people don't even know where to start if they wanted to strengthen this part of the body. Luckily, just a few exercises, stretches, and soft tissue release techniques can provide quick relief.
Strengthens
Try cervical retraction to strengthen the deep cervical flexors. Start by lying down and gently tuck your chin in toward your neck (like creating a double chin). You should feel a stretch at the base of your skull and an activation of the muscles in the front of your neck. Hold this exercise for 5-10 seconds and repeat 8-10 times a day. For more intensity, try raising your head slightly while holding this position and hold for 10 seconds.
Stretches
The upper trapezius, scalenes, and sternocleidomastoid are muscles that often get overly tight. Begin by stretching the upper traps. While standing or sitting, bring one ear to your shoulder and apply gentle overpressure with your hand. Hold this stretch for up to 30 seconds. Repeat on the opposite side.
Free
If you feel that there is a "knot" or trigger point, or an area that is specifically painful or tight, try loosening it with a foam roller; massage very carefully. Apply direct pressure for about 10 seconds, then release to promote blood flow to the area.
correct posture
While standing or sitting, try to avoid holding positions with your head tilted down or your chin jutting out. Think of the chin flexion exercise while sitting or standing and try to stretch your neck; as if someone were pulling a rope from the top of the head towards the ceiling.