People who are constantly involved in some kind of sport must do neck exercises in the complex. And special gymnastics for the neck usually begins to interest people who have already encountered pain in the cervical vertebrae. However, it is necessary to pay attention to the neck constantly, so as not to become the owner of ugly wrinkles and "withers".
Exercise rules
Exercises for the neck must be included in the general complex of daily exercises so that they give greater effectiveness. They will have to be performed regularly for 10 minutes. in a day. It is recommended to do a gentle neck massage along with the exercises.
Warm-up exercises should be done at the beginning of any neck exercise. The starting position is to stand, hands on the belt. Then slowly tilt your head to the right, forward, left, back. Repeat 5 times. Then, also at a slow pace, perform head turns to the right and left 5 times in each direction. Then, in the starting position, slowly make circular movements of the head clockwise 5 times and counterclockwise 5 times.
Sedentary work exercises
Office workers are encouraged to do the following exercises several times a day.
The starting position is to sit on the edge of a chair. First, lower your head down, press your chin tightly to your chest. At the same time, with an effort to wrap your arms around yourself, squeezing towards the center. In this position, you need to freeze for 20-30 seconds.
Then return to the starting position, take a deep breath and rest your hands behind you, pointing your fingers back. At the same time, close the shoulder blades together, and throw your head deeply back, resting it on your raised shoulders. Stay in this position for 20-30 seconds.
Returning to the starting position, you need to bend your back with the wheel outward, directing your shoulders forward. At the same time, take a deep breath and freeze for 20-30 seconds.
In the starting position, you need to pull your head up, holding your hands first under the 7th cervical vertebra, and then under the occipital bone. And without tilting your head, you need to pull your hands up along the vertebrae.
How to lengthen your neck
To lengthen the neck, it will be necessary to regularly perform simple gymnastics: raise the shoulder to the ear and tilt the head to the shoulder as much as possible, pressing into it. Hold in this position for 20-30 seconds, repeat the exercise 3-4 times in each direction.
Next, you need to carry out the opposite exercise, stretching the neck and shoulder to the other side from pressing. In this case, you need to help yourself with your hand, performing the exercise 3-4 times in both directions.
To tighten the jawline
These exercises will help to avoid unnecessary wrinkles on the neck and correct the oval of the face.
It is necessary to lift the face up, stretching the neck. At the same time, the lower lip must be pulled up as far as possible in such a way as if you want to reach the ceiling with your lip or close your nose with it. In this position, it is desirable to hold out for 20-30 seconds. and repeat the exercise 5-10 times. After that, you need to grip the book with your teeth and begin to simultaneously raise and lower your head. It costs 30 times to repeat the movement.
Neck Pain Exercises
When the neck suffers from osteochondrosis, the following gymnastics will help.
You have to get up, clasp your hands in the "lock" right under the chin. Then you need to press on the chin with your hands, and on your hands with your chin. In this case, it is desirable to apply maximum effort, repeating the exercise 10 times.
Next, you need to put your chin on your chest and turn your head alternately to the right and then to the left directly from this position. You need to repeat 10 times.
Then raise your chin up and turn your head left and right strictly from this position, repeating the movement 10 times.
Next, stand up and connect your fingers at the back of your head in the lock. And with the effort of your hands, try to tilt your head forward to your chest. In this case, the muscles of the neck must be resisted by the arms, not allowing the head to bend.
Neck pumping exercises
Professional athletes use these exercises to build neck muscles.
You have to lie on the mat with your face in a small hard pillow. Then slowly tear the body off the floor, bending in such a way that the head rests on the floor at a right angle, and the body arches in a small arc. At the same time, you cannot help yourself with your hands. It is necessary to linger in this position for 20-30 seconds, and repeat 10 times.
The next step will be to tie the head with an elastic band, and tie a small weight on it from behind. Then sit on a stool and perform exercises with weights: turns, bends and rotations. Over time, the burden should be increased in weight. For convenience, the belt can be moved forward or sideways. The exercise must be performed 10 times.
