Neck curls are a simple exercise that targets the muscles in your neck. Here's a step-by-step guide on how to do them correctly, based on the provided reference:
Steps for Performing Neck Curls
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Starting Position:
- Lie down on a yoga mat with your back flat.
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Engage Core and Shoulders:
- Curl your shoulders up slightly, ensuring your neck does not touch the ground. This engages the upper back muscles and helps isolate the neck.
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Head Extension:
- From the engaged position, let your head go back as far as it can, while maintaining a straight line in your neck. Avoid tilting or rotating your head.
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Completing the Curl:
- Curl your chin towards your chest to finish the neck curl movement. This full motion engages the muscles of the front of the neck.
Key Points for Effective Neck Curls
- Controlled Movements: Perform the exercise slowly and with control. Avoid jerky or sudden motions that can strain your neck.
- Proper Alignment: Maintain a straight line in your neck throughout the exercise. Avoid tilting or rotating your head.
- Listen to Your Body: If you feel any pain, stop immediately. Start with a smaller range of motion and gradually increase it as your neck gets stronger.
- Repetitions: Begin with 8-10 repetitions and increase gradually over time, as your neck strength improves.
| Step | Description |
|---|---|
| Starting Position | Lie flat on your back, on a yoga mat. |
| Engage Core | Curl shoulders slightly up so neck is not touching the ground. |
| Head Extension | Let head go back as far as possible keeping the neck straight. |
| Completing Curl | Curl chin to chest. |
Neck curls can be incorporated into your regular workout routine to strengthen the neck muscles. Remember to perform these exercises safely and correctly.
