1. Double Chins Can Be Healthy
Your neck extensor muscles are responsible for holding your head up for hours on end every day, so it's important you give them a good stretch. Most people don't realize that their neck supports about eight percent of their body weight; over the course of a day, neck tension keeps building. You can perform neck extensor stretches while seated by gently lowering your shoulders, keeping good spinal alignment and tucking your chin in until it touches your chest or sternum. Your head should roll straight forward, not to one side or another, and you should feel like you're giving yourself a double chin. Hold this stretch for 10 to 30 seconds and repeat it three to five times each day.
2. Turn Some Heads
Another variation of neck extensor stretch is to turn your head slightly to one side as you perform it. You can perform this stretch while standing or seated, just be sure to keep good spinal alignment. Keep your jaw shut while you press your chin into your sternum. Then slowly turn your head to the right until you feel a stretch on the right backside of your neck. Hold this stretch for at least 15 seconds, return to your starting position and repeat on the opposite side. Turning the head for this stretch isolates the neck extensors on that side of the body.
3. Get Some Support
Using a wall for support is another useful method for achieving a good neck extensor stretch. Find a bare wall in your home, office or gym and place your back as flat against it as possible. The back of your head should be just touching the wall. As with the other neck extensor stretches, this is an important step for achieving proper spinal alignment. Tuck in your chin tight to your chest to make a double chin. Then, while keeping your back and shoulders as flush against the wall as possible, slowly inch your feet away from the wall. This position uses your body weight to stretch the extensor muscles in the back of your neck and down between your shoulders. Remember to breathe deeply while, and allow your shoulder to drop a little with each breath to move into a deeper stretch. Don't be alarmed if you're slightly dizzy after this stretch, since it realigns your cerebellum.
Member Comments