Neck Correction Exercise Utilizing Gravity
A smart exercise method to train the deep muscles of the neck using a wall and gravity
01 Back-of-Head Exercise: Relieving Neck Pain and Forward Head Posture
- Position Setup: Stand diagonally with your feet shoulder-width apart, place a cushion, and rest the back of your head against the wall.
- Key Movement: Pull your chin toward your chest as if making a "double chin" and gently push against the wall. This is an essential exercise for those with severe neck pain.
02 Side-of-Head Exercise: Checking and Correcting Asymmetry
- Position Setup: Place your feet in a straight line (one in front of the other) and rest the side of your head against the wall.
- Precautions: Hold for 3 minutes while being careful not to let your shoulders rise.
- Asymmetry Check: If one side is particularly difficult when alternating between left and right, that is the weak area causing asymmetry.
03 Forehead Exercise and Increasing Duration
โญ Forehead Exercise (Recommended for Straight Neck)
Stand with feet shoulder-width apart and hold with your forehead against the wall. Feel the flexor muscles deep in the front of the neck becoming firm. Highly recommended for those suffering from a straight neck (military neck).
โฑ๏ธ Increasing Time (Progression)
All directional exercises start with a base of 3 minutes. Once you get used to it, gradually increase the holding time to 5 minutes, 6 minutes, and up to 10 minutes to strengthen muscular endurance.
