Aerobic Vs. Anaerobic Exercise: Which Category Does Swimming Fall Into?

Article by Allen Reed

Aerobic Vs. Anaerobic Exercise: Which Category Does Swimming Fall Into? – Sports – Swimming

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While you may know that swimming provides a great cardio and strength-training workout, you might not be sure if the sport is an aerobic or anaerobic exercise. In fact, those two terms might not even mean that much to you. But without knowing what kind of exercise you’re getting, it’s hard to achieve the results you’re after. Read on to learn a little bit about both kinds of exercises and see how swimming can fit into your aerobic or anaerobic routine.

Aerobic: With OxygenWhen you swim at a slower, steady pace – one at which your body has ample time to recover from with oxygen from your lungs – you are performing an aerobic exercise. The word Aerobic comes from the Greek for “requiring air” and basically means that your muscles are steadily supplied with oxygen throughout the entirety of the exercise. Long distance swims and even shorter swims at a slower pace would be considered aerobic exercises.

Anaerobic: Without OxygenWhile the word Anaerobic literally means “living without air”, it doesn’t mean that these types of exercises have to be performed while holding your breath. In fact, most exercises that induce labored breathing tend to be anaerobic in nature. The term actually refers to the fact that there is no oxygen present for your muscles to burn off – this usually occurs in high-intensity training – and must rely on the breakdown of carbohydrates to keep going. Swimming sprints would qualify as an anaerobic exercise.

So, as you can see, swimming is so versatile that it can act as both an anaerobic and aerobic exercise. And there are ways that you can work on both the aerobic and anaerobic aspects of the sport.

For a steady, oxygen rich aerobic swim workout, try doing your regular laps with the assistance of fins or hand paddles to help you cut through the water without raising your effort level to an anaerobic high. The Finis Zoomers Gold Swim Fins are a great choice for all swimmers. Their short blade helps to promote a faster and shorter kick, all the while speeding up your lap time with less effort. To help your upper body glide through the water at higher speeds, slip on the Aqua Sphere Vortex V8 Hand Paddles. They maximize the angle and surface area of your palm to help increase the distance between strokes.

To push your workout up to a heart-racing anaerobic level, the Finis Snorkel Cardio Cap is a great training device. Everything about it screams anaerobic exercise. It literally lets in less air to your training snorkel to help maximize lung capacity and efficiency, The Cardio Cap can be used during sprint sessions or while swimming long distance sets.

No matter if you’re looking for a steady, fat-burning aerobic workout or a heart-pumping, full body anaerobic exercise, swimming can truly be the answer to all your cardio training needs.

About the Author

Finis Snorkel Cardio Cap is designed to prompt position of cap which is on the top of opening of the snorkel,it also enhance the lung capacity during swimming.

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Allen Reed

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Anaerobic exercise refers to exercise without oxygen using the muscle mass in the body, such as running, sprinting, jumping and heavy weightlifting. Understand the difference between aerobic and anaerobic exercise with helpful tips from a certified personal trainer in this free video on physical fitness. Expert: Amy McCauley Bio: Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, combat cardio, core conditioning and overall strength training. Filmmaker: Reel Media LLC
Video Rating: 5 / 5

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The Use of Shoulder Stretching Exercise

Article by Lovegolfclub

The Use of Shoulder Stretching Exercise – Sports – Golf

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It’s a truth that strong arms and shoulders can help improve your golf swing. Golf stretching exercises for shoulder can help you to achieve a more consistent swing. The main restriction for golfers at the top of their swing is their shoulders. Primarily the rotator cuff of the back shoulders the right shoulder for a right-handed golfer. Golf stretching exercises specific for your shoulders will get you to the top of your swing consistently and with little effort.

Overhead Golf Stretching Exercises is a very helpful exercise to your backswing. Since the top of the backswing is above your head, it is critical to implement golf stretching exercises that are above your head. There are many simple stretches you can do with your hands clasped or by grabbing a golf club with your arms extended and take it overhead. Doing stretches like this consistently will make a dramatic improvement on your ability to get to the top of your backswing consistently. This position will make it much easier for you to come down in a mechanically correct position virtually every time.

The rotator cuff muscles are the most common to get injured with golfers. Rotator cuff exercises can be done easily at home, and they use little or no weight or resistance and only take about ten minutes at a time. The requirement to get to the top of your backswing takes a high level of rotator cuff felicity and if you don’t have it, the rotator cuff gets overused and injured. External rotation of the back shoulder is a must. With any restriction in this area, it is impossible to get to the top of your swing without tension. You will see an improvement in your game almost straight away.

Along with rotator cuff is backswing stretches. Golf shoulder stretch exercises for this phase of your swing should focus on the back of the lead shoulder and upper back muscles as well. Tightness in this area will create a higher level of tension early on in the backswing. Stand up and try to make a backswing and notice how early the tension creeps in with the back of your lead shoulder. I’ll bet you feel it early on, way before you get to a 90 degree shoulder turn.

The follow through is rarely worked on. Many people pay too much attention to the golf backswing instead of follow through, you can also loot at your follow through in the mirror, or make a follow through at any point in the day. Stretching this area is focusing on the back of the non lead shoulder specific to the follow through. Do this and I promise you, you will hit the ball further since you will be swing all the way through the ball.

Golf stretching exercises for shoulders will make a difference. The shoulder exercise will strengthen the front of your shoulder. You can use two dumbbells or a barbell. Hold your arms in front of you straight with your palms facing down. Either have a dumbbell in each hand or hold a barbell with both, shoulder-width apart. Raise your arms straight in front of you to shoulder height, no higher. Bring your arms down straight to your legs to finish the exercise. There are two important things to know about a successful shoulder exercise program. One is to make sure that you rest the muscles properly in order that they can heal beforehand, the other is that you build up the exercises gradually, being careful to avoid any exercise that causes you pain. In shoulders, pain invariably means that you are causing more damage. The information in this article will help you a lot on your golf swing.

About the Author

Lovegolf helps the golfers improve the game by giving them some great golf tips. Check out www.newbrandgolf.com for a full service resort which will allow you to enjoy all kinds of golf clubs at home. And you can also get more detail information about the cheap and high quality Taylormade R11 Bag   TaylorMade R11 Hybrid

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Go To www.OptimumFlexibility.com For More FREE Shoulder Stretches Shoulder Stretches – 3 Easy Shoulder Stretches You Can Do Now 1 – Rear Deltoid Back Stretch 2 – Shoulder/Tricep Stretch 3 – Chest/Anterior Deltoid (Shoulder) Stretch This simple and quick shoulder stretching routine is perfect for keeping the rotator cuff in good shape by enhancing full and natural range of motion. By keeping the superficial, and deep layer, muscles of the shoulder girdle and surrounding muscle groups loose and limber – you decrease risk of injury, common aches and pains – And you improve overall posture. Performance in all sports and simple daily activities are enhanced as well. The results speak for themselves. You be the judge ;-))

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Reduce Cellulite By Using Simple Exercise Techniques

Article by Daniel da Silva

Reduce Cellulite By Using Simple Exercise Techniques – Health – Skin Care

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One of the most important things in losing cellulite fat, is to exercise. Not only will exercises help you with cellulite reduction, but they’ll also help you burn carbs and fats which will help in weight loss as well. Exercise is the lowest budget way to get rid of the unwanted cellulite. As you might know by now, cellulite creams and treatments can be expensive, and you can never be confident if the cream or treatment you’re using really works as well as they claim. If you can just find the time to exercise on a regular basis, which will help you to get good blood circulation, and strengthen much of that fat into muscle, you will begin to start noticing results rather rapidly.

Here is a list of various types of exercise routines that you can do to see the best results possible.

Cardiovascular and anaerobic exercises.Strengthening and toning.Swimming, jogging, and aerobic activity.Stair climbing, biking, and walking.

Cardiovascular Exercises

Cardiovascular exercises improve your heart rate, and the way you breathe. When using this exercising technique, you will reduce a lot of those undesirable fats and calories that are causing you to have excessive weight gain. When exercising regularly, your body will naturally boost its own metabolism.

Anaerobic Exercises

This type of exercising will help to control your weight, which also helps in reducing cellulite problems on your body. Your skin will begin to become more flexible, and fatty tissues will be transformed into lean tissues. Parts of your body will no longer appear saggy which will help repress the appearance of cellulite in problem areas.

Here are a couple more exercises that you can perform to get rid of cellulite:

1) Inner Thigh Exercise. This technique is done by lying on your left side, with your ankles and hips together with the shoulder. Bend your right knee into a ninety degree angle, and then lift up your left leg to the ceiling. After that, bring your left leg back down again. Reverse and do the same to the other leg.

2) Knees and Elbows Exercise. Bring your leg towards your back with your other toe on the ground. Lift your leg to the ceiling and slowly bring it down. Then do your other leg the same way (switching from right to left). Lift your knee and expand your heel up and back to the ceiling, and then do the same to your next leg, changing sides.

About the Author

For more techniques and strategies using cellulite exercises, visit our web site. We also provide honest cellulite cream reviews, to tell which products actually work, and which ones are just a waste of money.

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Daniel da Silva

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Best Lower Abs Exercise For A Great Looking Midsection

Article by James Morre

Best Lower Abs Exercise For A Great Looking Midsection – Health – Fitness

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If you are looking for the best lower abs exercise, you can be easily confused by the wide variation of opinions about the best techniques for developing a great looking midsection. The real truth is that most muscles in the body respond to basic exercises if they are well performed. All other types of exercises that you will come across are just variations of the basics. Every new technique comes up as a result of somebody’s creativity. The best results come from sticking to the basics.

Before we go further, it is important to tell you that your lower abs will not show if you have too much fat in your body. No matter how much you do abs exercises, if you do not lose the necessary amount of weight, you will still be disappointed. You have to combine proper abs training with an overall weight loss program that will help you to reduce your body fat. Abs workouts will help you to build more strength in your midsection which will help you to do more strength training. The following exercises are the best that you can do to get the greatest abs you can possibly have.

Lying Leg Lifts

To do this exercise, lay flat on back with your hands either beside or under your buttocks. With your knees slightly bent, lift your legs until they are pointing straight up. Squeeze your abs as much as you can then lower your legs until the back of your feet is almost touching the ground. Pause for one second then repeat the movement again.

Lying Reverse Crunches

Start with the same position as described above. You will lift your legs until they attain the vertical position then bend your knees at ninety degrees at the same time squeezing your abs to create some tension. Hold this bent knee position and gradually lower your feet until they are almost touching the ground then bring them to your chest as you contract your abs as much as you can.

Lying Leg Walks

This is also called the cycling exercise. Lay flat on your back with your hands placed as previously described. Raise you legs until they are in the vertical position while squeezing your abs a little for tension. Lower your right leg until it is almost touching the ground. Pause briefly then bring it back up and do the same thing with the other leg. Keep alternating legs until you are tired.

James is an entrepreneur who has been writing articles for a few years.He writes passionately about health and fitness and you can check out his new website on cheap heart rate monitors and valuable tips about using a strapless heart rate monitor.

About the Author

James is an entrepreneur who has been writing articles for a few years

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IT band exercise

Article by Julia Yi

IT band exercise – Health – Fitness

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Iliotibial band stretches can be called IT band exercise. So, what is IT band? IT band is regarded as a family of thick fibers that originates externally of our thigh and then stabilizes the entire thigh. In any case of activities such as running, walking or perhaps jumping, your IT band will end up tight and painful. This begins from your hip and extends all the way towards the shin bone and is actually beneath the knee-joint.

All those who have IT band syndrome must try these IT band stretches so that you can relax your IT band to make it less tight. IT band syndrome is a very common knee pain among the sports people that can lead to more critical IT-band injury and cause difficulty in exercise. Even though we could diagnose it clinically, it is also difficult to cure it. Most patients would prefer to go for old-fashioned treatment method which involves stretching the IT band. However, there are some who still prefer surgical release for the IT-band.

IT band stretches also involves doing some IT-band exercises. Some of the helpful techniques that you have to do if you have an IT band pain is to take the left foot behind towards the right of your right leg. Then, lift your left arm right up and slowly lean rightward. While you lean rightward, push the left hip bone carefully to the side. You will experience a pleasant stretch around the down side of your leg. And the last stage is absolutely simple. You need to simply keep it for 15 to 30 seconds, then do it again for 1 or maybe 3x on both sides.

IT band stretches and workouts are really simple to carry out. You can easily practice it when you’re free. It will only take 3 to 5 minutes to finish a single workout. With this, it will lead you to a healthy life-style in which you don’t have to worry about the IT band pain anymore. If you know yoga, you can even try doing Pigeon Pose. This is for the complex stretch for the IT band.

Finally, no matter when or what, you must take good care of your body to avoid falling hurt in order to live a healthy life-style with your family. IT band problem is another critical harm that can affect your daily activity. Thus, you need to seek for medical advice from the doctor should you suffer from one. Don’t be frightened to ask because the medical doctors will certainly aid you. On top of that, it’s also advisable to do some physical exercises and Iliotibial band stretches to make it better.

About the Author

To learn more about IT band stretches, visit the site to learn from experts on IT band stretches.

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Julia Yi

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Dog Joint Pain – Fun, Quick Exercise Tips to Relieve Dog Joint Pain

Article by Karen Kaec

Dog Joint Pain – Fun, Quick Exercise Tips to Relieve Dog Joint Pain – Family – Pets

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Exercise is really one to best methods to combat dog joint pain and increase mobility. Have you ever stood or sat still for a long period? If you have, then you know how stiff your muscles and bones become. This exercise routine will help build up your pet’s ability to move around more freely with less joint pain.

These are the benefits of this routine:

Increases joint mobility Helps relieve joint painAides weight management Speeds healing time And your dog will love you for it

Ready, let’s go!

Start with a 10-15 minute warm up. A slow paced walk is great for this. It helps loosen stiff muscles and joints.

20-30 Minutes Aerobic – Match activities to your dog’s ability such as a fast leash walk. Take your dog along while you jog or bike. Swimming is one of best exercises to sooth your dog’s joint pain. It builds muscles without straining the joints and promotes blood circulation for faster healing. If you have access to a place where your dog can swim, it’s an excellent way to introduce low impact aerobic exercise.

20-30 Minutes Play Time – Play is a great way to keep your dog active. Play your dog’s favorite game; a ball, a frisbee or anything else that keeps your dog’s interest.

5-10 Minutes Cool Off – Slow down the pace with a gentle walk and be sure to give your dog plenty of water.

Just like in humans, the levels of joint pain from arthritis can change from day to day. You can see if your dog is excited to play or lethargic. Match your pet’s ability to the amount of exercise each day. Remember, the purpose of these exercises is to get your pet in shape, feeling better and never strain them.

Get more information on arthritis including healthy diet, unconventional treatments and homeopathic dog pain relief.

Visit my Pet Health Guide to get insider tips on canine arthritis.

About the Author

Karen is a Pet Nutritionist. She is currently working alongside pet health organizations based in New Mexico. Her husband and co-worker, Cameron, provides holistic pet care and training. Learn more at PetReviewSpace.com.

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Fitness Exercise For Back Muscles And Buttocks

In bodybuilding is one of the gluteal muscles, so the bottom of the legs. For this reason, the bottom training always a part of the legs is trained, but this is not a disadvantage for them. There are sometimes exercises with which they can exercise isolates the bottom, however, should be placed on collaborative exercises more value, since often the butt is just the problem area, but the thigh in most cases involves. Verglichbar this is with the belly fat – the belly is one of their problem areas, they will have to fight even at their hips with superfluous fat.

New School Training

Below we have compiled exercises, which aim in particular the streamlining of their buttocks muscles. In the descriptions you will find all useful information, such as whether equipment is needed, if so which ones and how to conduct the exercise.

Exercise 1

With our first practice, they aim generally to the buttocks and thigh muscles. The only thing they need is to implement a staircase. Now go to 20 levels in more than thirty seconds from time and repeat it all after a break of longer than one minute.

Exercise 2

The target muscles are the same as in our first practice and then we need a staircase or a stepper. Imagine now on the training device of their choice and leave them in a pendulum-like movement a leg hanging over the edge – on and off. Repeat this with each leg, ten to twenty times – she paused a minute and repeat.

Exercise 3

For this exercise they need is a stool or a chair. This exercise is particularly aimed at her buttocks and the insides of her thighs. Imagine upright behind a chair and hold tight to the back. They stretch out a leg to the back and make sure that they stay with their upper body straight. Repeat all times with each leg 15th

Exercise 4

For the next exercise in our program for a tighter butt need simply rename itself to walking twenty paces on the spot and bring your knees so high they would only be possible. With these simple exercises, they also aim at her buttocks.

Exercise 5

For the last exercise in our program, it would be beneficial if they were in possession of a mat. Train them to do this exercise again their buttocks and the back of her thigh. Go into the knee and to base it off with both hands from the floor. Now slide back after a leg and make sure that form the head, back and leg a line. Straight leg raise it slowly from the ground and repeat the whole 5 – 10 times.

Conclusion

So you see that it is not so difficult and expensive in their own homes to do something for his fitness. Combine the exercises given to a training program for the bottom and legs according to your wishes. If it is have a little more patience and discipline to their destination with security, nothing in the way of.

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What Are The Best Exercise DVDs For Weight Loss

Article by Trevor Dalley

What Are The Best Exercise DVDs For Weight Loss – Health – Weight Loss

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Because fitness is such big business, you can find exercise videos and DVDs by the dozen.

But which are the best exercise DVDs for weight loss?

That really depends on what you like. The best DVD for someone else might not be for you.

What kinds of exercise do you like the best?

Do you prefer walking or do you like to run? Do you use an exercise bicycle, or do you like to go swimming?

Have you always wanted to try ballroom dancing? Or would you feel silly bouncing around in your living room?

You need to ask yourself several of these questions to help you decide which exercise DVD will help you lose weight.

The general answer is, however, that any DVD you use will help you.

No matter what it is, as long as you use it, it will help you lose weight.

That’s because you’ll be getting a certain amount of exercise each week.

The problem is that if you don’t like it, you’re not going to use it.

If you buy that weight loss exercise DVD that you can’t keep up with and leaves you exhausted, how often are you going to put it in?

You need to find one that you like and that you can do.

The best way to do this is to hit your local library or video rental.

You don’t have to buy the DVD to try it.

Rent or borrow a few and try them for a couple of weeks. You’ll have at least one that you like better than the others.

If none of them are standout favorites, then choose the one you like best and look for other DVDs that are similar.

If your favorite DVD is an aerobic dancing weight loss workout, but you really don’t like it that well either, you at least know what kind of exercise to look for.

Because dancing DVDs are so varied today, you can find almost any kind of dance routine you like.

If you rented several and the one you liked best was a belly dancing routine, but you don’t really like it that well, try a hip-hop dancing DVD or salsa dancing DVD designed for weight loss.

If you’re more of the boxing, kickboxing and gym workout type, there are several weight loss DVDs that you’ll enjoy.

Tae-Bo DVDs were the first of this kind to become popular, and they are still available.

Maybe you’re losing weight but you also want a work out to help you increase your strength and flexibility. These types of exercises are important, too.

You can find yoga and Pilates DVDs that will lead you through excellent routines. There are many of these workouts to help you lose weight.

You can even buy exercise DVDs that lead you through a walking in place work out in front of your television.

There really is something for everyone.

The most important thing to remember is that the best exercise DVDs for weight loss are the ones that you will use on a regular basis.www.diabetestype2-diet.com

Learn how to help you Lose Weight – 7 Tips you need to know! http://www.benefitsofweightloss.co.uk

These types of tactics are particular to the Benefits Of Weight Loss and will basically amaze you because of their usefulness. I couldn’t believe it as I noticed how quickly my Weight Problems improved.

About the Author

For Much More Easy To Understand Assistance With Your ultimate Combat With Losing Weight Click Here www.diabetestype2-diet.com

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Trevor Dalley

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Abdominal Muscles Exercise Plan

Article by Mike Howell

Abdominal Muscles Exercise Plan – Health – Fitness

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Abdominal muscles exercise for beginners must begin with a plan for the basics of the workouts. Whew… that’s a mouthful! Abs fitness shouldn’t be that complicated. So, let’s start over 🙂

You want six pack abs? ::.Create a plan. ::.Start slowly. ::.Follow your plan. Your plan should include these 4 components:

.::. DIET.::.If you are just starting your quest for six pack abs, you probably need to lose weight. In fact, chances are that you are either overweight or obese.

The Centers For Disease Control And Prevention (cdc.gov) states that “overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height”. If you fall into one of these categories, the likelihood of certain diseases and other health problems is increased.

The body mass index (BMI) generally correlates with the amount of your body fat. Your weight and height are used to calculate your BMI. So, proper diet resulting in reasonable weight loss is one of the 4 primary components in your plan to achieve six pack abs.

.::. WALKING.::.If you want to know how to get a six pack, you’ll need to understand that walking plays a critical role in your plan. Walking provides great abdominal muscles exercise basics. Beginners should include walking workouts in their plans to get six pack abs.

Try to walk 5 kilometers (3.1 miles) every day. If you are not in the habit of walking, you should be able to complete this distance in less than 1 hour. After you have walked every day for 2 or 3 weeks, you should be able to reduce your time to 40 or 45 minutes. As long as you are able to walk 3.1 miles at a pace brisk enough to finish in 40 minutes or less, your heart rate should be such that you feel good about your effort but not exhausted. NOTE: Please consult with your doctor before implementing any components of your abdominal muscles exercise plan.

.::. EXERCISE.::.It is widely recognized that the most important exercise in your quest for six pack abs is… stretching. That’s right, stretching is a critical part of your abdominal muscles exercise workouts because your body must remain limber and flexible in order to reap the fullest benefits from the other components of your plan.

Of course, crunches are one exercise always associated with developing six pack abs. However, you should be aware that some controversy exists about the importance of implementing this type of exercise into your workouts (more info at sixpackabs.biz). You’ll need to review opinions regarding crunches to determine the extent to which you want to implement them into your workouts.

.::. WEIGHTS.::.Workouts using weights are important in abdominal muscles exercise workouts for beginners. The basics of weightlifting are addressed on thousands of pages on the Internet (for example workoutsgym.com), so with very little effort you should be able to locate step-by-step instructions for using weights at home or at a gym to develop six pack abs. Fitness routines which result in a flat stomach generally include weight training for 3 days per week, while allowing your muscles to rest for 1 day between workouts.

So, you want six pack abs? Diet, walking, exercise, and weights… all will be important to your success. There are lots of FREE resources available. Just remember to create a plan, start slowly, and follow your plan.

About the Author

.http://sixpackabs.biz/free_work_out_plans.html provides excellent resources about six pack abs. You can learn tricks and tips about how to get great abs regardless of your budget. Get started on your http://sixpackabs.biz/ab_workouts_for_a_six_pack.html right now… you can do it! – Mike

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Safe Neck Exercise

Article by Glen Williams

Safe Neck Exercise – Health – Fitness

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If you’re like me, you’ve already done many things to relieve neck pain that actually cause damage over time.  Much of our neck pain is is preventable, once we understand the causes.  We, then, need to discover our specific needs, take actions to prevent the damage and set up an exercise routine to help prevent damage from unavoidable neck stresses.  Read on to learn neck pain usually isn’t as difficult or complicated as it seems.

Understanding Neck Pain:  The neck carries all the nerve signals, nutrients and air that our bodies need to function, and all the blood for our brains to function.  This is why the first thing we all need to know about our necks, is not to do anything without consulting a doctor…especially if we’re already feeling pain.  Because the neck carries all the nerve signals for our bodies, neck pain can be felt in our  shoulders, arms, hands, abdomen, legs, feet, and…um…neck.

The pain can be caused by muscle strain, emotional stress, bad dreams, sneezing, coughing,  cold, flu, swollen glands, thyroid diseases, tonsils, computer work, fractures from osteoporosis or injury, meningitis, encephalitis, some cancers, etc.  See why a doctor might come in handy if you’re feeling neck pain?  Most often, it’s simple muscle strain or stress, so don’t think it’s one of those exotic diseases.  Of course, doing anything more than taking over-the-counter medicine for neck pain may cause more damage.

Preventing Neck Damage:  I was one of those silly teenagers who learned to relieve neck stiffness by “cracking” my neck as one would pop a joint that got stiff.  While this temporarily relieves pain, it can cause a fracture immediately and, over time, causes osteoarthritis.  I get a lot of different neck pains, now, because i treated stress as though it was my neck out of joint.  Neck damage can come from an auto accident or fall, lifting or straining other muscles, or something as simple as a sneeze.  Obviously, follow lifting and other safety precautions to neck injuries when possible.

Safe Exercise For The Neck:  When it isn’t possible to avoid neck strains, it’s possible to reduce the risk of injury by strengthening the neck.  The head is extremely heavy, and has only the neck to hold it up.  By strengthening the neck muscles, we can significantly reduce chance of neck injury.  Of course, just like other areas, to prevent injury, see your doctor before entering into a neck exercise program.  All programs must begin gradually and very slowly build up…especially neck exercise.

1.  Thumb Pushes:  This is an exercise where you sit in a straight-back chair and push on your head with your thumb, while opposing that pressure with your neck muscles.  Push five minutes (start with 30 seconds) in one direction, then in another, until you’ve circled the head (30-40 min. total).  This is easy to do while watching TV, reading or talking on the phone.  If it hurts where your thumb contacts your head, you’re pushing too hard.

2.  Head Weight:  This is one to do very slowly and cautiously, with no extra muscles pushing in the direction the head is moving.  While standing or sitting in a straight-backed chair, slowly lower your head to one shoulder, then slowly raise it and lower it to the other shoulder.  Do the same thing front and back (don’t push with your muscles).  After doing this once, lower your head to one shoulder, then “roll it around” slowly in a kind of droopy circle (don’t push).  Build up from one of these a day to 10-20.  Never do this if it’s painful.

3.  Shoulder Roll:  While standing with your feet pointing in the same direction, a natural distance apart, your head straight up and arms straight down at your sides,  roll your shoulders forward four times and back four times, using pressure with your shoulder muscles.  Build up to repeating these 10-20 times a day.  This is very effective at work, to relieve stress from deadlines, computers, co-workers, etc.

4.  Stretching:  After any of these exercises, stretch your neck and upper back muscles before resuming normal activity.  In the same stance as 3. above, slowly relax your neck from top to bottom, allowing your head to roll forward.  Let your arms move forward as you continue relaxing your upper back to just below the shoulder blades.  Do not bend over but let your head and shoulders slump forward.  Without forcing it with any muscles, just let yourself hang there for 30 seconds, then slowly straighten up from middle back to head.

If you get any sharp neck or back pain while doing any of these, see a doctor.  If you get muscle pain a day or two afterward, you’re pushing the muscles or progressing too fast in your routine.  When you’re exercising at the right pace, all you should feel over time is a little toning of the neck and shoulder muscles. 

The neck, just like other areas of the body, can be strengthened, to reduce injury provide better fitness.  Obviously, this is no miracle system.  We’re not going to get immediate relief of neck pain from exercise.  What you can get over time is less injuries and less frequency of neck pain, a stronger posture, better stamina for work and a better ability to handle physical and psychological stress.  I think that’s quite a lot from a few simple exercise.

About the Author

Glen Williams is Webmaster atE-Health-Fitness Nutrition Exercise And Illness Help and Founder of E-Home Fellowship (EHF), Co.  He has counseled and helped people on life and health issues since 1987.   You can comment on his articles at hisHealth And Fitness Forums.

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Glen Williams

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