Simple exercises to take care of your neck without getting up from your chair.
The neck is one of the most important and, at the same time, most forgotten areas of the body. It supports the weight of the head, allows vital nerves and blood vessels to pass through, and is directly related to mental clarity, balance, and overall well-being.
The good news is that you can start taking care of it without getting out of the chair and in no time.
How to know if your neck is having problems
Before exercising, it’s important to look for warning signs. There are objective symptoms and subjective symptoms.
Objective signals
- When looking at you in profile (in a photo or video), your neck isn’t aligned with your spine.
- The head is projected forward or tilted.
- Difficulty turning the head 90° to both sides without discomfort.
- Pain or discomfort when moving the eyes along with the head.
Subjective signals
- Frequent headaches.
- Dizziness or feeling unsteady.
- Ringing or pressure in the ears.
- Chronic nasal congestion.
- Sudden changes in blood pressure.
- Feeling of brain fog, tiredness, or lack of concentration.
Many of these symptoms are caused by muscle tensions in the neck that compress nerves and blood vessels.
Why the Neck Influences the Whole Body
The neck is the most mobile segment of the spine and is surrounded by a large number of muscles. Essential arteries that carry blood to the brain pass through it.
When the neck loses its natural alignment:
- Blood flow to the head is altered.
- The muscles are overloaded.
- Compensations are generated in the shoulders, back and lumbar area.
In addition, the neck is connected to the shoulder belt, rib cage, and lower back. Therefore, it is not enough to move only the neck, you have to work the entire region in an integrated way.
Exercises for a healthy neck (without getting out of the chair)
Perform all movements slowly, painlessly, and with calm breathing.
1. Shoulder and neck activation
- Sit up straight, with your feet flat on the floor.
- Open your arms to your sides.
- Lift your right palm up and turn your head to look at it.
- Switch: left palm facing up and turning your head to that side.
- Repeat 10 times per side, without rushing.
Benefit: Relieves shoulder tension and improves cervical mobility.
2. Rib cage mobility
- Raise your right arm above your head.
- The left arm is held in front of the body.
- As you exhale, gently twist your torso.
- Alternate sides.
- Perform 10 repetitions per side.
Benefit: frees up the chest, improves posture and reduces the load on the neck.
3. Release of the lateral neck muscles
- Turn your head gently to the side.
- With your fingers or palm, gently press on the side muscles of your neck.
- Maintaining that pressure, slowly turn your head to the opposite side.
- Repeat 5 to 7 times per side.
Benefit: reduces deep contractures and improves local circulation.
4. Key exercise: tongue + neck
- Close your lips.
- Move your tongue in wide circles (7 to one side and 7 to the other).
- At the same time, turn your head slowly from right to left.
- Perform 10 full repetitions.
Benefit: activates deep muscles, frees the base of the skull and improves brain irrigation.
Tips and recommendations
- Do the exercises at least every other day.
- Never force movement or work in pain.
- Keep your back straight and your breathing calm.
- Avoid spending hours with your head tilted towards your cell phone or computer.
- If you have persistent discomfort, accompany these exercises with daily postural changes.
Spending just 3 minutes a day on these movements can make a big difference in your neck health, mental clarity, and overall well-being. The key is consistency, gentleness, and respect for your own body.
A free, mobile neck is a critical step toward a more balanced body and a clearer mind.
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