Exercises for the neck, as a rule, are of interest to those who have encountered problems in this area. They often occur in those who spend a lot of time behind the wheel, as well as those whose work involves a constant stay at the computer or desk. We will consider exercises to strengthen the muscles of the neck, which will help and remove the pain syndrome that has already appeared, and prevent the one that is just outlined.
Exercises for pain in the neck
Ideally, the complex of exercises for the neck should be done every day or 3-4 times a week. This approach will allow you to relax your muscles, ease the pain syndrome and, most importantly, avoid the sad consequences that happen if you do not pay attention to neck problems in time. Moreover, the complex itself is incredibly simple:
- Sitting or standing, arms are dropped freely. Turn the head to the extreme right position, then lightly sprinkle it, and repeat for the left side. Perform 10 repetitions.
- Sitting or standing, arms are dropped freely. Tilt your head, pressing your chin to your chest. With gentle springy movements, move your head even lower. Perform 10 repetitions.
- Sitting or standing, arms are dropped freely. Head back, pull your chin up. With gentle springy movements, move your head even lower. Perform 10 repetitions.
- Sitting, one palm on the forehead. Press your palm on your forehead, and forehead on your head for 10 seconds, then relax. Perform 10 repetitions.
- Sitting or standing, arms are dropped freely. Maximize your shoulders and wait 10-15 scores in this position. Then relax, spread your shoulders and lower them. Perform 10 repetitions.
- Sitting or lying down, hands are lowered freely. Massage the area between the occipital bone and the soft part of the occiput. Act intensely, but gently. This should take at least 3-4 minutes.
- Sitting or lying down, hands are lowered freely. With your fingertips, massage the upper inner part of the scapula (closer to the spine). Act intensely, but gently. This should take at least 3-4 minutes.
Such exercises to strengthen the neck will perfectly help relax and lead the muscles into tonus after a working day, a long trip or after a dream. First, some exercises and massage techniques can cause pain, but after the first week of training you will notice how much discomfort becomes less and the exercises for the neck and back are all the more welcome and long-awaited.
Exercises for the beautiful neck
A beautiful neck is needed for every person, but in case there are problems with the spine, you will not achieve a beautiful posture and a proudly raised head. In order to defeat all the problems in this area, you need to take the rule of regular practice. If you go on pilates or yoga, you will not need extra lessons. If there is nothing like this in your chart, you should bring at least a simple complex into it.
Such exercises are great for those who just want to make their necks healthier and more beautiful, and for those who suffer from osteochondrosis :
- Standing, hands "in the lock" under the chin. Put your hands on your chin, and your chin on your hands as hard as you can for 10 seconds. Repeat 10 times.
- Standing, put your chin on your chest; Turn your head to the left and to the right from this position. Repeat 10 times.
- Standing, raise your chin up; from this position, turn the head to the left and to the right from this position. Repeat 10 times.
These simple exercises you can easily repeat every day, because they do not take much time. The reward for your labors will be a beautiful and healthy neck.
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