Forward head posture Straight neck Exercises



Exercises for forward head posture and neck disk?


The neck is made up of 7 cervical vertebrae.

When you have straight neck or forward head posture, a neck disc and numbness in the arms and hands may appear.

Here are some stretches and exercises to relieve these symptoms.




1. Neck Disc Relief Stretch


Do not pull your chin down or tilt your forehead back.

Pull your entire face back, then pull back the neck area above the shoulder line.

With your chin tucked in, pull your entire face back, then pull back the neck area above the shoulder line.

Through the stretch, among the 7 cervical vertebrae such as the 5th, 6th, and 7th cervical vertebrae, which have the most frequent disc symptoms, can be tilted back to alleviate the disc symptoms.


2. C-shaped Neck Curve Stretch


If you put one finger on the border between the neck and the head, your brain will feel a sense of stability and you will be able to tilt your neck back enough.

Rather than just tilting your neck back, you can tilt your neck more easily with one finger.


3. Chest Open and Back Squeeze Stretch


The elbow should be attached to the body as much as possible.

Place your hands behind you with your palms facing up and your head tilted back.

Do not take your elbows off the body.


If you do this on a regular basis, it will help you to keep your C-shaped curve in your neck.

Just bringing your arms back without tilting head is good.

There is a muscle called the rhomboid muscle on the side of the scapula.

You can squeeze the rhomboid muscles that hold the left and right scapula horizontally and the ascending muscle at the back of the neck.


It's also effective in shoulder pain.

Also, you can stretch the pectoralis major muscle in the chest.

But if you do it under the palm of your hand, it doesn't have much effect.

It works best when your palms are facing up and your elbows are as close to your body as possible.


4. Left and Right Neck Stretch


This is the sternocleidomastoid muscle.


Put your arms back like this.

Tilt your neck 45 degrees forward.

Put your opposite hand over your head.

Move your head from 45 degrees, from front to back, with the arm weight.

Do not raise your back arm when you pull your head.

Bend your back elbow so that the upper arm is perpendicular to the floor.


This exercise stretches and relaxes the sternocleidomastoid and left and right muscles of the neck, improving blood flow to the brain and releasing a stiff neck.

Do the movement by lowering the shoulder on the side with your arm behind you.

It is very good to stretch this muscle, called the oblique muscle.


If you have a headache, the stretch can also help relieve headaches.

If the back arm is pulled during the stretch, the oblique muscle is not fully stretched.

So lower the arm enough, put the other hand on your head, tilting head 45 degrees forward, then pull your head 45 degrees backward.


Repeat the movement.



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