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Seated Flexion And Extension Neck

Seated Flexion And Extension Neck

Seated Flexion and Extension Neck is a simple yet effective exercise that targets the muscles of the neck and upper back. This exercise is commonly performed to improve neck flexibility, reduce stiffness, and alleviate muscle tension often caused by poor posture or sitting for long periods. To perform Seated Flexion and Extension Neck, start by sitting comfortably with your feet flat on the ground and your back straight. Place your hands on your thighs or hold onto the sides of the chair for support. To perform the flexion movement, gently lower your chin towards your chest, feeling a stretch in the back of your neck. Hold this position for a few seconds and then slowly return your head to the starting position. For the extension movement, slowly tilt your head back, looking up towards the ceiling. You should feel a stretch in the front of your neck. Hold this position briefly and then return your head to the starting position. Remember to perform these movements slowly and with control, avoiding any jerky or sudden motions. It's important to listen to your body and not push beyond your comfortable range of motion. Incorporating Seated Flexion and Extension Neck into your regular workout routine can help reduce neck and upper back discomfort, improve posture, and promote better overall neck mobility. Practice proper breathing throughout the exercise and aim for a comfortable and fluid motion. As always, if you experience any pain or discomfort, it's best to stop the exercise and consult with a fitness professional.

Instructions

  • Sit up tall in a chair with your feet flat on the ground and your hands resting on your thighs.
  • Tuck your chin down towards your chest, feeling a gentle stretch in the back of your neck.
  • Hold this position for 5-10 seconds.
  • Lift your chin up towards the ceiling, feeling a stretch in the front of your neck.
  • Hold this position for 5-10 seconds.
  • Repeat the flexion and extension movements for 10-15 repetitions.
  • Remember to keep your movements slow and controlled, and avoid any sharp or excessive neck movements.

Tips & Tricks

  • Start with light weights and gradually increase the resistance to avoid straining your neck muscles.
  • Maintain proper form throughout the exercise by keeping your back straight and shoulders relaxed.
  • Focus on controlled movements and avoid jerking or swinging your head.
  • Take breaks between sets to prevent muscle fatigue and reduce the risk of injury.
  • Perform neck stretches before and after the exercise to improve flexibility and reduce muscle tightness.
  • Listen to your body and stop immediately if you experience any pain or discomfort.
  • Consult with a professional trainer or physical therapist to ensure you are using correct technique.
  • Incorporate other exercises that target the neck and upper back muscles to create a well-rounded routine.
  • Stay consistent with your workouts to see improvement in neck strength and flexibility.
  • Remember to prioritize safety and always use proper equipment when performing any exercise.
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