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6 effective exercise of the pain in the neck and shoulders
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If you periodically appear discomfort in the neck and shoulders - it is an occasion to reflect on, to choose for themselves a set of relaxation exercises.
Website offers available with simple techniques for stretching the muscles, which will give strength in the morning and remove fatigue after a busy day.
Exercise number 1 h3> 
You can perform both sitting cross-legged and standing. Place the palm of his right hand on the left side of the head and press down gently, tilting her head to the right. With his left hand, you can pull down and slightly to the side. During this exercise, your shoulders should be left out, the back is fixed in an upright position. Hold on one side for 30 seconds, then slowly return to the starting position and repeat on the other side. 
Exercise number 2 h3> 
Sit comfortably on the floor or on a chair, back straight, the spine is stretched. wrapped his arms around his head, put his hand on his head. Hips reduced, elbows pointing to them. Start slowly tilt your head down, burying his chin in the notch of the clavicle. You sit in this position for 30 seconds, then remove your hands and slowly lift your head. < / 
Exercise number 3 h3> 
Sit in a comfortable position of the child (his feet under him and lean forward), resting his forehead on the floor, do a few breaths. somknite hands behind his back lock (if the lock does not work, bringing together the palms) and put your hands up as high as you can. Inhale, lift your hips off the heels and shift your weight forward. Uprites top of the head on the floor and try to have a hand in the castle back as far as possible, trying to get them to the floor. Hold this position for 10 seconds and return to starting. Perform at least 5 sets, and then a little rest in the pose of a child, relax your hands and continuing to keep them on the sides. < br />
Exercise number 4 h3> 
This exercise allows a good stretch the side muscles of the neck. Stand erect, feet shoulder width apart, arms at your sides. Get hands behind his back at the pelvis and clasp left wrist with his right hand. Slowly pull the hand back a little. To increase the tension, tilt your head to the right shoulder. Stay in this position for 30 seconds and do the same on the other side. 
Exercise number 5 h3> 
This exercise greatly helps to stretch the back of the neck, the strength of the tension, you can control the height of lifting the hips. Get on the floor, arms along the body, palms down. Bend your legs knees, feet on the floor. Try to put your heels as close as possible to the pelvis. Make sure your feet are shoulder width apart and parallel to each other. Rest hands on the floor and lift your pelvis up. It turns out a kind of polumostik. The emphasis should be on the legs and shoulder blades. Then pinch hands behind his back to the castle. 
Exercise number 6 h3> 
This exercise relaxes and stretches the front of the neck, shoulders and chest muscles. Sit on the floor with your feet together under her heels under hips. Lean back and Put your hands on the floor with your fingertips from him a short distance away from the pelvis. rotted and try to lift the chest as high as possible, bending the back and pressing the heel as close as possible to the thighs. To increase tension tilt your head back. Stay in this position for 30 seconds and then slowly return to the original. 
via femy.ru/categories/251/articles/2043
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