I just assume that you’re one of those whose stay behind the desk the whole day and end up getting stressed up to a point that it has an effect on your neck, which will require massage to make it healthy and back again. While on the other hand, the problem could be due to the wrong sleeping posture.
If you’ve been wondering about some easy exercises that will work for your neck, then this post is for you. 3 foam roller exercises that should be helpful for you are listed below.
1. The shoulder-U
The shoulder-U exercise works for both the neck and the shoulder, also relieves you from any form of upper body stress. Lay down with your body flat on the floor, and place the ball underneath your chest.
Bring the ball close to your right, next to the shoulder joint and then place it under the right armpit, such that it hits the back towards the sides. Now, roll the ball under the armpit between your shoulder blades and work it up and down around the shoulder blades and its entire region. Keep rolling the ball till it goes round one side. Then, you can switch to the other side and repeat the same exercise. Keep repeating until you feel satisfied.
2. The roller thoracic exercise
The roller thoracic exercise works for the shoulder, neck and upper back. Prevents pain in all these regions. Lie on top of the roller and place the roller on your mid back. Then, cross hands over the chest whilst your buttocks is sat on the ground.
Now, bring the roller on the ground and place behind you. Take the roller and push it up your back, with your buttocks still on the ground. Remain in that position for a while and bring roller high upwards. Then, work your way upwards from the middle to the upper back region.
3. The chest roll out
The chest roll out is an easy exercise that can be done by anyone, even starters. It helps to tighten muscles of the back, which in turn works on the neck. It also works effectively on the chest, as its name implies.
In this exercise, you will need a foam posture ball. Place the ball on the floor and keep your face downward the ball should be on your chest, close to the region of the shoulder joint. Now, move your hands on the top of your head and bring them downward towards the legs. Bring your arms upward and downward, to see the ball digging into the chest muscle. Remain in that position and feel the tightness before repeating the process.
Image courtesy of: livestrongcdn.com.
