Seated Neck Tap

The Seated Neck Tap is a great exercise that targets the muscles of your neck and upper back. This exercise is particularly beneficial for those who spend long hours sitting at a desk or in front of a computer, as it helps to improve posture and relieve tension in the neck and shoulders. To perform the Seated Neck Tap, you can start by sitting on a stable chair or bench with your feet flat on the ground. Sit up tall and engage your core muscles to maintain a neutral spine throughout the exercise. Place your fingertips lightly on the back of your head, with your elbows pointing out to the sides. As you exhale, gently tilt your head forward, bringing your chin towards your chest. Avoid any sudden or jerky movements and remember to keep your shoulders relaxed and away from your ears. Next, inhale and slowly lift your head back to the starting position, focusing on feeling the stretch in the back of your neck. Repeat this movement for the desired number of repetitions, always maintaining control and avoiding any discomfort or pain. The Seated Neck Tap can be a valuable addition to your regular workout routine or performed as a standalone exercise. Remember to start with a comfortable range of motion and gradually increase the intensity as your neck muscles become stronger and more flexible.

Instructions

• In a seated position, bring your hands to the back of your head, interlacing your fingers.
• Keeping your elbows wide, gently press your head forward, trying to touch your chin to your chest.
• Slowly start to lift your head back up, lengthening through the back of your neck.
• Once your head is neutral, tap the base of your skull with your fingertips.
• Repeat this motion for the desired number of repetitions.

Tips & Tricks

• Warm up your neck muscles before performing the seated neck tap exercise.
• Start with a light weight and gradually increase the resistance as your neck muscles get stronger.
• Maintain proper form throughout the exercise by keeping your head in a neutral position and avoiding any jerky movements.
• Engage your core muscles to stabilize your body as you perform the seated neck tap.
• Control the movement and avoid using momentum to maximize the benefits of the exercise.
• If you experience any pain or discomfort in your neck or spine, stop immediately and consult with a medical professional.
• Incorporate the seated neck tap exercise into a comprehensive neck and upper body training program for balanced muscle development.
• Ensure proper nutrition and hydration to support muscle recovery and growth.
• Give yourself adequate rest between workouts to allow your muscles to recover and adapt to the exercise.
• Listen to your body and adjust the intensity or range of motion of the seated neck tap exercise as needed.