Neck Exercises to relieve posterior Tension Band

 

Here are some exercises that can help relieve posterior neck tension :

 

Chin Tucks: Start by sitting or standing with your back straight and your chin parallel to the floor. Gently tuck your chin inwards, as if you are making a double chin. Hold for 5-10 seconds and repeat 10 times.

Neck Rotation: Stand or sit with your back straight and shoulders relaxed. Slowly turn your head to one side, keeping your chin level with the ground. Hold for 5-10 seconds and repeat on the other side. Do 10 repetitions on each side.

 

Shoulder Blade Squeezes: Sit or stand with your back straight and shoulders relaxed. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5-10 seconds and repeat 10 times.

 Upper Trapezius Stretch: Sit or stand with your back straight and shoulders relaxed. Place your right hand on your left ear and gently pull your head towards your right shoulder until you feel a stretch in the left side of your neck. Hold for 5-10 seconds and repeat on the other side. Do 10 repetitions on each side.

                   

Levator Scapulae Stretch: Sit or stand with your back straight and shoulders relaxed. Place your right hand on the top of your head and gently pull your head towards your right shoulder until you feel a stretch in the left side of your neck. Hold for 5-10 seconds and repeat on the other side. Do 10 repetitions on each side.

 

Remember to perform these exercises slowly and gently, and stop immediately if you feel any pain or discomfort. If your posterior neck tension persists, you may want to consult with a physical therapist or other healthcare provider for further evaluation and treatment.

Here are some exercises that can help strengthen the muscles in your neck core:

Plank with Neck Retraction: Start in a plank position with your forearms on the ground, elbows under your shoulders, and feet hip-width apart. Keep your neck in a neutral position and then gently retract your chin toward your chest. Hold for 10-20 seconds, release and repeat for 10 repetitions.

 

Superman with Neck Extension: Lie on your stomach with your arms and legs extended. Keeping your neck in a neutral position, lift your arms and legs off the ground at the same time. Then lift your head and neck off the ground, looking forward. Hold for 5-10 seconds, release and repeat for 10 repetitions.

 

Isometric Neck Extension:

 

Isometric Neck Flexion:

 

Remember to start slowly and gradually increase the intensity and duration of each exercise. Stop immediately if you feel any pain or discomfort. Consult with a healthcare provider before starting any exercise program, especially if you have a history of neck or spine injuries.

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