How to get a Slender Neck and Shoulder Line?

gymsweaty-fitness

On average, we spend 2 hours and 55 minutes looking at our smartphones. Therefore, if the head moves forward while the shoulders are rounded, our posture can change. This can lead to unexpected health problems such as heartburn and incontinence.

At Bright Side, we understand the importance of good posture and wanted to show you some simple exercises you can practice at home.

  1. Lifting exercise
  • Stand straight with your neck straight. Don't tilt your head and look straight ahead.
  • Place your hands behind your back and place one palm on top of the other as shown in the photo. Your arms should be slightly bent at the elbows.
  • As you exhale, begin to push your arms back as you lift them off your buttocks. You should feel a certain tension.
  • Return to the starting position.
  • Repeat for 30 seconds, then change hands.
  1. Move forward
  • Place your feet hip-width apart. Place your hands behind your head with your elbows to the sides.
  • Bend your knees slightly. The back should be straight and slightly angled forward. Head looking down.
  • Tighten your neck and begin to push your head back into your arms. The head should not be turned back.
  • Stay in this position for 20 seconds.
  1. Shoulder rotation
  • Lie on your left side. Your hands should be on the pillow under your head. The legs are also slightly bent at the knees.
  • Bend your right arm at a 90-degree angle and clench your fist. Bring your hands to your stomach so that your fists are facing the floor as shown in the photo.
  • Begin to raise your hands, make fists, and feel the tension. You can also hold small dumbbells. Make sure to keep a 90-degree angle for your hand.
  • Repeat for 45 seconds and then switch sides.
  1. Resistance training
  • Lie on your right side with your head on the pillow and your legs bent.
  • Place your right hand in front of you with your fist raised at a 90-degree angle. The left hand should be bent at the elbow with the palm on the floor.
  • With your left palm, start pressing your right palm as shown in the photo. The right hand must fight. Bring your right palm to the floor at a 90-degree angle. You have to feel resistance all the time.
  • Hold your arm for 15 seconds, then switch sides.
  1. The levator scapula muscle is elongated.
  • You can do this exercise while sitting or standing.
  • Gently tilt your head to the left. Now hold the top of your head with your left hand. Start with light pressure with your head to the left to feel resistance.
  • Stay in this position for 20 seconds and repeat on the opposite side.
  • Do 3 repetitions for each side.
  1. Pull your chin tight
  • Sit up straight or stand and look straight ahead. Your ears should be just above your shoulders.
  • Now place your index finger on your chin.
  • Don't move your fingers and start pulling your chin and head straight back. You should feel a good stretch at the base of your head and the top of your neck.
  • Hold this position for 10 seconds.
  • Return to a neutral position.
  • Repeat 10 times.
  1. Exercises for rolled towels
  • Place a rolled up towel around your neck and hold the ends with your hands as shown in the photo.
  • Look up as far as you can and roll your head on the towel. Just relax.
  • Apply light pressure to the towel as you tilt your head back. Do not hold the position and return to neutral.
  • Repeat 10 times.
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