Victor Forge
Many people spend hours a day hunched over a computer, which can lead to tension in the neck. This can cause discomfort and affect your posture. Lengthening your neck muscles through stretching and strengthening exercises can help to improve your range of motion and flexibility, as well as providing pain relief and reducing the risk of injury. There are various exercises you can do to lengthen your neck muscles, including neck stretches and eccentric strengthening exercises.
| Characteristics | Values |
|---|---|
| Type of Exercise | Eccentric strengthening |
| How it works | Lengthening muscles under tension or load |
| Other names | Negative phase of a lift or exercise |
| Examples | Nordic hamstring curls, tempo squats, bottleneck stretches |
| Benefits | Reduced muscle tightness, improved flexibility, improved range of motion, improved blood flow to muscles and joints, pain relief, improved force production, increased power output, decreased risk of injury |
| Recommendations | Stretch after exercise, perform a 5-minute warm-up before stretching, stretch to the point of mild discomfort, not pain |
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What You'll Learn
Neck stretches
Slowly look right to left, then up and down, bringing your ear gently towards each shoulder. Hold each stretch for 10 seconds and repeat several times.
Try to keep your shoulders back and your back straight while doing these stretches. This will help maintain your range of motion and improve your overall posture and back comfort.
Another stretch is to lie on a bench or the floor with your head hanging over the edge. Let your head drop gently backwards until you feel a stretch in your neck. Hold this for 10 seconds and repeat several times.
You can also try chest openers to help improve your posture. Lie on a bench or the floor with your knees bent and your feet flat on the ground. Open your arms out to the sides, palms facing down. Hold this for 30 seconds and repeat several times.
It's important to stretch slowly and gently, moving into the stretch until you feel slight tension but not pain. Hold the position without bouncing, and make sure to breathe regularly. Overstretching can lead to injury, so always stretch to the point of mild discomfort, not pain, and progress gradually.
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Chest openers
While it is not possible to change the length of your neck through exercise, certain exercises and stretches can help improve your posture and stretch the muscles supporting the cervical spine, giving the impression of a longer neck.
One of the simplest ways to stretch your neck is to rotate your head to one side, hold for a few seconds, and repeat on the other side. This can be done while seated or standing. It is important to keep your moves slow and smooth, and to stop if you feel any pain.
- Stand or sit tall with your arms in front of you, palms facing each other.
- Inhale and open your arms out and back.
- Feel your chest and shoulders open up as you take several deep breaths from your belly.
- Squeeze your shoulder blades and then contract your arms forward to bring them back in front of your body.
- Return to your starting position and repeat.
In addition to chest openers, there are several other exercises you can do to improve your posture and stretch your neck muscles. These include the shoulder pinch, which requires sitting on a chair with your back straight and your elbows out to the sides, and the cat/cow pose, which is a yoga pose that stretches and strengthens your core and back muscles.
It is also important to address any factors that may be contributing to poor posture, such as phone usage, which can lead to a forward-leaning position that strains neck muscles and contributes to a shorter-looking neck.
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Side tilts
If you experience neck pain, stiffness, soreness, or reduced range of motion, neck stretches can help. Head tilts are a simple stretch that can help relieve tension and pain in your neck and upper back. They can also help prevent future pain and tension by improving your range of motion and mobility.
- Start by sitting or standing with your head facing forward and your back straight. Keep your head squarely over your shoulders.
- Slowly turn your head to one side, leading with your ear, as far as is comfortable. You should feel a stretch on the opposite side of your neck.
- Hold this position for 2-5 seconds.
- Return to the starting position.
- Repeat on the other side.
- Do this 5 times on each side.
For an extra stretch, place your hand on the same side of your tilted head on top of your head and press lightly with your fingertips. You can also try doing this exercise while lying on your back. Remember to listen to your body and stop if you experience any severe pain or discomfort.
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Forward and backward tilts
Forward head posture, also known as forward neck posture, tech neck, or nerd neck, is a common postural deformity that affects 66-90% of people. It is caused by the overuse of electronic devices, such as smartphones, tablets, and laptops, where the head tends to tilt forward to look at the screen. This can also be associated with other activities like driving, sewing, carrying a heavy load, slouching, or sleeping with your head too high on too many pillows.
The forward tilt of the neck can cause a range of issues, including pain and stiffness in the neck, shoulders, and upper back, as well as headaches, migraines, fatigue, and even breathing difficulties and poor sleep quality. The good news is that this condition can be improved with some simple exercises, posture awareness, and workstation modifications.
To improve the forward tilt of the neck, one can try the following exercises:
- While sitting or standing, gently tuck your chin towards your chest, keeping your eyes facing forward. Hold this position for a few seconds before releasing. Aim for 10-15 repetitions.
- While sitting or standing, turn your head to the right and try to look over your shoulder. Hold for a few seconds, return to the starting position, and then repeat on the left side. Aim for 10-15 repetitions on each side.
- While sitting or standing, lift your shoulders towards your ears, then roll them back and down. Repeat 10-15 times.
- Place two fingers at the bottom of your chin. Gently tuck your chin in and retract your head backward while using your fingers to keep your chin tucked. Hold this position for 3 to 5 seconds, relax your neck, and then aim for 2 to 3 sets of 10 repetitions.
In addition to these exercises, it is important to maintain proper posture and neck alignment throughout the day. This includes adjusting your workspace to maintain a neutral neck position, taking frequent breaks to stretch and move, and being mindful of your posture by sitting and standing with a straight back and relaxed shoulders.
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Eccentric strengthening exercises
One of the most effective eccentric exercises for the neck is the chin tuck. This exercise targets the scalene muscles on the side of the neck and the suboccipital muscles at the top of the neck and base of the skull. To perform a chin tuck, stand with your spine against a door jamb and your feet about 3-4 inches from the bottom of the door frame. Gently tuck your chin straight back and down toward your spine, as if you were trying to make a double chin, while keeping your eyes straight ahead. Hold this position for a few seconds, and then relax. Repeat this exercise 5 to 7 times throughout the day to develop good postural habits and relieve neck pain.
Another beneficial eccentric exercise for the neck is the prone cobra. This exercise strengthens the neck, shoulders, and upper back muscles. To perform the prone cobra, lie on your stomach with your forehead resting on a rolled-up hand towel for comfort. Place your arms at your sides, with your palms facing down. Pinch your shoulder blades together and lift your hands off the floor. Roll your elbows in, palms out, and thumbs up, and then gently lift your forehead about an inch off the towel while keeping your eyes looking straight at the floor. Hold this position for 10 seconds.
Additionally, the scapular wall slide is an excellent eccentric exercise for strengthening the back muscles and opening up tight chest muscles. Stand with your back against a large, flat wall, with your feet about 4 inches away from the bottom of the wall. Place your elbows, forearms, and the backs of your hands and fingers on the wall, with your wrists at shoulder height. Keeping your arms, hands, head, and fingers in contact with the wall, slowly slide your hands up above your head and then back down. Repeat this exercise 10 times, 3 to 5 times per day.
It is important to note that while these exercises are beneficial, you should listen to your body and stop if the exercises cause new pain or worsen your symptoms. If your neck pain persists or increases, consult a healthcare professional for guidance.
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Frequently asked questions
Lengthening neck muscles can help to improve posture, prevent injury, and alleviate pain.
Eccentric strengthening is when a muscle is lengthening while under tension or load. It is referred to as the "negative" phase of a lift or exercise. For example, the eccentric phase of a bicep curl is when the weight is lowered slowly and the bicep muscle lengthens while resisting the weight.
There are several neck stretches you can do to lengthen your neck muscles. One example is to tilt your head to one side, trying to touch your ear to your shoulder without raising your shoulder. Hold for 10 seconds, then switch sides and repeat.
Yes, there are other exercises that can help lengthen neck muscles. One example is to stand facing a wall and rest your forearms against it just below face level. Step back with one foot into a lunge position, bending your forward knee and straightening your back leg. Keep your upper body relaxed and press your back heel towards the floor.
