8 Exercises to Stretch Your Neck and Work Your Shoulder Line

On average, people spend 2 hours and 55 minutes a day looking at their cell phone, which ends up causing some changes in body posture. This happens because the head is tilted forward and down, causing the shoulders to become increasingly rounded, a situation that can cause many problems, including heartburn and incontinence.

we, from awesome.club, we know how important it is to maintain good posture, so we bring you some exercises you can do at home. Don’t forget to also check out the bonus that we put at the end.

Stand up straight and keep your body straight and your neck straight. Don’t tilt your head and look straight ahead; Place your hands behind your back, one on top of the other, as in the picture. The arms should be slightly bent; As you exhale, bring your arms further back, further and further away from the glutes🇧🇷 You should feel a slight tension; Return to the starting position; Repeat the exercise for 30 seconds and then switch hands.

Separate your feet hip-width apart. Place your hands behind your head, with your elbows pointed out; Slightly bend your knees. Keep your back straight, leaning forward a little. The head should point towards the floor; contract the neck and start pushing your head back against your hands. He builds up resistance so she doesn’t go backwards; She remains in this position for 20 seconds.

Lie on your side. Your hand should be on a pillow under your head. The knees should be slightly bent; Bend your right arm at a 90° angle and make a fist. Take your hand to your abdomen and support your fist on the floor, as indicated in the image; Start rotations. Keep your elbow still and, if you want, use a small dumbbell🇧🇷 Repeat the exercise for 45 seconds and then switch sides.

Lie on your side with your head on a pillow and your knees slightly bent; Position your right hand in front of you. Bend your left elbow and place your left hand over your right; Start pressing your right hand with your left, as in the picture. The right hand must create resistance at all times🇧🇷 Hold the resistance for 15 seconds and then switch sides.

You can do this exercise sitting or standing; Slightly tilt your head to the left. Then hold the top of your head with your left hand. Start pushing to the other side, creating some resistance; Remain in this position for 20 seconds and repeat the process on the other side; Do three cycles on each side.

Sit or stand and look straight ahead, with a straight and elongated posture; Place the index finger on the chin; Don’t move your finger and start pulling your chin and head back. You will feel a stretch at the base of your head and neck.🇧🇷 Hold this pose for ten seconds; Return to the starting position; Repeat the process ten times.

Put a rolled towel around your neck and hold the ends, as in the picture; Look up and slide your head over the towel very slowly; Apply a little pressure when putting your head back. After the exercise, return to the starting position; Repeat the process ten times.

Press your forehead with the palm of your hand and make resistance with your neck muscle. Hold the position for ten seconds🇧🇷 Repeat the process five times; Then do the same exercise with the side of your head. Do five repetitions and switch sides; To finish, do five more reps with the back of your head.

Rounded shoulders are a sign of poor posture. Remember that posture is a habit, that is, it is formed over many years and therefore takes the same time to correct. However, the good news is that when you do these exercises every day and correctly, you don’t have to wait long to see results. In reality, the process is relatively easy and quick.

What exercises do you usually do to relieve back and neck pain? Share your secret in the comments.