5 Exercises To Strengthen The Neck And Spine Muscles

andriod smart watch

Smart Health Watch

Shoulder and neck pain is a common problem for modern people. Correcting bad posture is even more important for people with scoliosis.

The following 5 movements target the spine and cervical spine and activate the muscles around the shoulders.

Equipment used: dumbbells, kettlebells

Don't rest after each movement, but go straight to the next one. When all 5 moves are complete, rest for a minute, then repeat for a total of 3 to 5 rounds.


smart watch charger


Suitcase type


  • Stand with your feet together, hold a kettlebell (you can substitute a dumbbell) in your left hand, and place your right hand on your hip.
  • Engage your core and take a small step forward. That counts once.
  • Walk on, 15 steps in total. Switch hands and repeat with the kettlebell. This counts as a group.
  • Immediately move on to the next movement without pausing.


Bird dog rowing


  • Limbs at a high level with wrists under shoulders and knees bent.
  • Hold a dumbbell in your left hand, tighten your core, and raise your right leg until it's parallel to the floor. This is a preliminary measure. With the emphasis on the right hand and left calf, raise the left hand until the elbow is close to the side of the ribs. spine erect.
  • Then slowly return to the original. That counts once.
  • Repeat 10-12 times, immediately move on to the next action.


Shoulder touch stick



  • In Stick Pose, start with your hands directly under your shoulders.
  • Engage your core and touch your left hand to your right shoulder as you open and close your legs.
  • Return to starting position and repeat on the other side. That counts once.
  • Repeat 10-12 times, immediately move on to the next action


Row forward


  • Hold a dumbbell and stand with your feet shoulder-width apart and knees slightly bent.
  • Body bent forward, chest down, arms hanging down, palms in. This is the ready position.
  • Engage your core, raise the dumbbells toward your ribs, tighten your shoulder blades, pause, and then return to the original position. That counts once.
  • Repeat 10-12 times, immediately move on to the next action.



  • Lie on the floor, stomach down, arms bent 90 degrees, elbows and shoulders in the same line, forearms on the floor, legs straight, toes touching the floor.
  • Strengthen core muscles, stabilize spine, and slightly raise head, chest, and arms overhead.
  • Keep the cervical spine neutral by looking three inches in front of your nose, arms extended forward, and keeping your biceps close to your ears.
  • Then rewind the movement and return to the original position.
  • Repeat 10-12 times, immediately move on to the next action.


movado smart watch


The above exercises can help you build your shoulder and neck strength. Wearing a Smartwatch can also inform you about the results of your training, e.g. B. how many calories you burn and what your breathing rate is.


Leave a comment

Your email address will not be published. Required fields are marked *

Please note, comments must be approved before they are published