5 neck exercises: normalize pressure and release tension

The neck is one of the areas of the body that accumulates the most strain throughout the day. Spending hours in front of a computer, maintaining poor posture, or simply daily stress generates tension in the cervical muscles. This not only causes discomfort but can also affect blood circulation and proper oxygenation of the brain.

There are simple exercises that, when practiced regularly, help relax the area, improve blood flow and energy to the head, and even contribute to normalizing blood pressure. The best part is that they require no more than 4 or 5 minutes a day, and the most recommended time to do them is in the morning.

Below, we share 5 neck exercises that you can start practicing today.

Exercise 1: Forward circles with the shoulders

Stand up straight with your back straight and your arms relaxed at your sides.

• Raise your shoulders as high as possible.
• Take them back, lower them, and return to the starting point.
• Make a smooth, circular motion without stopping.
  Perform 25 continuous repetitions , noticing how the tension begins to ease.

Exercise 2: Backward circles with the shoulders

The technique is similar to the previous exercise, but in the opposite direction:

• Take them back first.
• Raise them, move them forward, and lower them.
  Maintain a steady rhythm and repeat 25 times in a row .
  This exercise complements the first one, balancing the muscle work.

Exercise 3: Neck flexion and extension

Relax your neck muscles.

• Slowly lower your chin towards your chest, without forcing it.
• Then lift your head and gently tilt it back, looking at the ceiling.
  Repeat this movement 12 times , trying to maintain a slow pace.

Exercise 4: Circular head rotation

This movement activates the entire cervical area and the shoulder.

• Begin by lowering your chin to your chest.
• Slowly turn your head to the left, tilt it back, then to the right, and return to the starting position.
• Repeat in the opposite direction.
  Make 6 circles to one side and 6 to the other , with ample movement but without excessive tension.

Exercise 5: Lateral neck rotations

Keep your body upright.

• Gently turn your head to the left as far as you can, without moving your shoulders.
• Return to the center and turn to the right.
  Perform 10 repetitions in total , at a slow and controlled pace.

An anecdote to reflect on

A cyclist recounted how, after a race, he felt dizzy when he got off his bike. His coach instructed him to lower his head and rest his chin on his chest. In a matter of seconds, the dizziness disappeared. This experience taught him that a simple neck movement, performed at the right moment, can make a significant difference in immediate well-being.

Final recommendation:

These exercises are a simple yet powerful tool for releasing tension, improving posture, and boosting circulation. Practicing them daily not only helps maintain neck flexibility but can also be a natural support for cardiovascular health and overall body balance!