Sedentary work, a long stay near the monitor screen in a static position contribute to the tension of the muscles of the cervical-collar region. This, in turn, can lead to neck, headaches, osteochondrosis. Light exercise is designed to prevent this from happening.
Relax your neck muscles every 1-2 hours if you have a sedentary job. At the same time, you will relieve the stress on the spine. Office gymnastics will help with this. She doesn't even have to get up from the table.
The warm-up is designed to relieve the tension of the cervical muscles, thereby increasing further performance.
You can warm up in office clothes - a suit, a dress. Start by sitting up straight, straighten your shoulders, and bend your lower back slightly towards the abdomen. Hands - from palms to elbows, put on the table. Imagine that some unknown, but good force is pulling you up a little by the top of your head. Move this part of your head this way for four seconds. Stay in this position for 3 seconds, then slowly lower your head to the starting position. Following this, slightly move your shoulders towards the table, and bend your lower back in the opposite direction, relaxing your back and neck. Do 4 of these repetitions.
From a sitting position at the table, the second exercise is performed. To do this, put your hands, like primary school students at a desk - one on top of the other. Make slow half-turns with your head down. First, place it on your right shoulder, then lead to the left so that the chin almost touches or touches the neck. Then make such a turn from left to right. Do 6 repetitions.
Now make similar semicircular head movements from the right shoulder to the left through the back. In this case, the back of the head should touch the back. Repeat the same number of times as the previous one.
Perform all such exercises to relax the cervical spine at a slow pace, avoiding sudden movements.
Sit at the table straight, hands - from elbow to hand, lie on it. The elbows are pressed to the sides. Begin to slowly lower your chin, pressing it against the bottom of your neck, then place it almost on your chest. At the same time, arch your back, bow your head over the table. Now, just as slowly, begin to straighten up to the starting position (ip), do this 5 times.
Lean your back on a chair, slowly lift your chin up so that the back of the head rests on the back of your neck, return to the starting position. Four reps are enough.
Place your hands in front of you, resting your elbows on the table. Unfold your palms, place your chin in them. Start pressing them down, and palms up, so that they resist. After 15 seconds, you can move on to the next part of the workout to relieve tension in the muscles of the neck. Do it if you are at home, as i.p. - from a lying position.
Lie on your back, bend your knees, put your hands behind your head. Slowly tilt it, slightly lifting it, alternately towards the right and then the left knee. To each - within four seconds. Do this in one direction and the other 3-4 times.
From the same ip start slowly turning your head to the left, then to the right. Moreover, it should not come off the surface. Each movement takes 3-5 seconds, the number of repetitions is 6.
After exercising, make a light massage on the back of the neck, movements should be vertical - up and down. Press lightly on the neck with the pads of your fingers, rub it with the indicated movements. A pleasant light tap with your fingers completes the relaxation procedure.
