G'day everyone and welcome back to another exercise
video. What I'm going to take you through today
are some simple exercises for the neck. Now, If
you get neck pain or even shoulder pain or you
want to work on your posture, then these exercises
today will help you greatly. Now the neck can be
quite a delicate area, so we want to make sure we're
doing the right exercises and we want to make sure
we're doing them safely, which is exactly what
I'm going to show you in today's exercise video.
Ok let's get straight into the exercises. For a
warm up we're just going to do some shoulder rolls, so
just moving your shoulders up, back and down, just
like this and following along with me. Making sure
you're sitting up nice and tall in your chair and
we're just going to do this for 10 seconds. Let's
go.
10 9 8 7
6 5 4 3 2 1.
Excellent job. Taking a deep breath in and out.
Ok maintaining that upright posture, sitting up nice and tall
with shoulders back and down. We're
going to get started with some neck movements and
then we're going to get into some neck stretches.
Now the first neck movement that we're going to do is
known as neck extension which is just looking up to the
ceiling as far as we can go. Now if you get pain,
don't push into any pain just stop the exercises.
Then once we've done the neck extension we're
going to get into what's known as neck flexion
which is bringing our chin to the chest. So it looks
like this. Looking up as far as we can, and then
looking down, bringing your chin
to your chest and then coming back to neutral.
Now make sure throughout this exercise you're sitting
up nice and tall. You're not slouching down
in the chair. Let's get started with 10 of these
exercises. So looking up to the ceiling and
coming down. Now that's one, we've got nine to go. Up
to the ceiling as far as you feel comfortable and
coming down, chin to the chest. Ok lets go
for eight more.
Up and down, up to the ceiling and down,
that's it, looking up to the ceiling and down,
bringing your chin to your chest. Lets go for five more. Up
and down,
up and down, making sure this exercise is nice and
slow. Up and down, again looking up to the
ceiling and down. Good, we've got two to go. Up
and down and last one, up and down.
Excellent work guys. Take a deep breath in and out.
Now what we're going to do is some neck
rotations. So we're going to look to each side as far as we can
go
and then we're coming back to the front. So that's one
repetition, we're going do this 10 times. Let's go.
1
and 2. Following along with me, making sure you're
sitting up nice and tall. And 3
and 4
and 5
and 6
and 7
and 8
and two to go, 9
and last one 10.
Excellent work guys. Taking a deep breath in and
out. Ok we're now going to get into some neck
stretches. So we're going to do the same exercises we
did just before but we're going to hold the stretch for
30 seconds just to loosen up those muscles. Ok so
sitting up nice and tall. What we're going to start with
is bringing our chin to the chest just like
this and we're going to hold that for 30 seconds.
So bring it down to the chest like this, feeling the stretch
in the back of the neck. Holding this for 30
seconds. Now, if you do want to increase the
stretch, you can place your hands on the top of your
head and then just gently push the chin to the
chest. If you feel any pain or dizziness
stop this exercise. Following along with me for another
15 seconds.
15 14 13 12 11 10 9 8 7 6 5 4 3 2 1.
Excellent work. Coming up, taking a deep breath in
and out. Ok we're going to get onto the next stretch.
It's a neck extension stretch. We're looking up to
the ceiling. I'm not going to talk throughout this
exercise. I'll just do a countdown at the 10 second
mark. So follow along with me, looking up to the
ceiling as far as you feel comfortable, relaxing
into the stretch. Let's go.
Looking up to the ceiling, relaxing into the
stretch. We're holding for 30 seconds, remembering
to breathe.
15 seconds
and
10 9 8 7 6 5 4 3 2 1.
Coming down, taking a deep breath in
and out. Ok we're now going to do the
rotation stretch. We're going to look to one way, we're
going to hold for 30 seconds and then we're going to
look the other way for 30 seconds after a break
in between. So sitting up nice and tall. Let's
start by looking to the right as far as you can.
Not turning the shoulders, keeping the shoulders
straight, it's just moving the neck. Lets hold this for
30 seconds. Following along with me. Sitting up
nice and tall,
feeling that stretch in the side of the neck
and let's go for 15
14 13 12 11 10 9 8 7 6 5 4 3 2 1.
Excellent job. Looking back straight ahead, taking
a deep breath in
and out. Ok lets go the opposite way. Looking
to the left this time. Sitting up nice and tall.
Not moving the shoulders, just moving the neck. Feeling the
stretch in the side of the neck. Holding this stretch,
following along with me.
Lets go for 20 more seconds. Sitting up nice
and tall. Don't forget to breathe and
15 14 13 12 11 10 9 8 7 6 5 4 3 2 1.
Excellent job guys. Facing back to the front.
Taking a deep breath in and out. And the last
stretch we're going to finish off with is a side flexion
stretch. We are going to use our hands
to add a bit more stretch if you feel
comfortable doing it. Remember it's only gentle
pressure on the neck. Not pulling too hard down on
your head. What we're going to do is bring our ear
to our shoulder just like this. So our face is facing
straight ahead, we're not rotating it. Facing
straight ahead, bring the ear down to the shoulder. We're not
bringing the shoulder up and if you want to, you
can use your hand to just feel a bit of that
extra stretch on the side of the neck. Now we're
going to hold this for 30 seconds and we're sitting
up nice and tall. Following along with me,
remembering to breathe throughout the stretch.
Relax into the stretch. You should be relaxed but feeling
the stretch in your neck and let's go for 15 more
seconds and
15 14 13 12 11 10 9 8 7 6 5 4 3 2
and 1. Excellent job. Taking a deep breath in and
out. Now let's get onto the opposite side,
bringing the ear to the shoulder, feeling that
stretch in the side of the neck and if you want
to, you can place a little bit of extra stretch
on that neck just to increase the stretch.
Remember it's only a gentle pull. Sitting up nice and
tall, holding the stretch again for 30 seconds. We've
got about 20 more seconds to go and 15
seconds, let's go.
15 14 13 12 11 10 9 8
7 6 5 4 3 2 1.
Excellent job. Sitting up nice and tall. Taking a deep
breath in and out. Let's finish off with some
shoulder rolls just for 10 seconds and
10 9 8 7 6 5 4 3 2
and 1. And we're all done for today. Excellent
job guys. They were some neck exercises you can
do to keep that neck moving, to keep it flexible and
also help decrease or prevent pain symptoms. Now
head over to morelifehealth.com and sign up to
my mailing list if you haven't already and I'll send you
a free four week exercise ebook for seniors which
will help you improve your health and fitness.
Also if you've got any questions, you can drop a
comment in the comment box, you can shoot me an
email at mike@morelifehealth.com or
you can also sign up to the morelifehealth
facebook support community. I'll drop the link to
that group in the description below. That's it for
me for this week guys. Thanks for following along,
remember to stay active. I'll catch you next time.
I'll see you then.