The best exercises for Chinese medicine cervical vertebrae. Bashny.Net

If performing movements of the head, you hear crunching, you find it difficult to turn it up to 90 grams. or there is pain when bending, means neck in need of treatment.

To enhance the effect of the pan and tilt head is necessary to accompany the movement of the eyes in the same direction. Perform slowly and smoothly.

1. Sit on a chair, keeping your back and head straight. Take a deep breath and push your palms on the forehead while tensing the muscles of the neck and not letting the head lean back. Hold your breath and save power for 5-7 seconds. On the exhale, take away the palm for 10 seconds and relax completely, his head on his chest. Repeat 3-5 times.

2. Inhale, serried to lock hands to push his head. At the same time tighten the neck and not let his head drop. Hold your breath and stay in this position of 5-7 seconds. On the exhale, lower your arms and relax for 10 seconds. Repeat 3-5 times.

3. Inhale, push the left hand to the temple, trying for 5-7 seconds, do not succumb to pressure. Then exhale, relax your muscles as much as possible the neck and shoulders, rest 10 seconds. Do the same with your right hand. Repeat 3-5 times with each hand.

4. As much time do head tilts back and forth. On the inhale pull the head back, overcoming the resistance of hands covering his neck from behind, and his eyes lift up to the limit. Hold your breath and keep muscle tension neck for 5-7 seconds. On the exhale, return the head to its original position. Relax for 10 seconds.

5. When you lean forward palm press on the neck, and she gradually gives way to this pressure, inhale maximally lowered head on his chest. Chin pressed against his neck, and his eyes lowered down. Pose is stored 5-7 seconds. Then exhale, return to the starting position and relax.

6. On the inhale, slowly turn your head to the left, straining neck muscles, and try to look as far as possible in the direction of motion. Hold your breath and strain 5-7 seconds. On the exhale, return the head to its original position and relax for 10 seconds. Do exercise 3-5 times in each direction.

7. Lower your head on your chest and relax your neck muscles. Try chin "grind" clavicle, gradually increasing the range of motion. Repeat 10 times.

8. Zaprokinte head back, relax the muscles of the face and neck. Try nape "grind" the lower part of the neck. Repeat 20 times.

9. The shoulders relax and drop. Doing a slow breath, the crown maximum drag up, trying as much as possible to stretch the cervical vertebrae. At the same time makes a turn of the head to the left and to the right with a small amplitude. Return to starting position and relax. Repeat 5 times.

Regular execution helps to relieve pain in the neck to get rid of insomnia, dizziness, headaches, tinnitus, and numb hands.

To carry out the morning and evening, and periodically throughout the day, every hour is better to do some exercise. For example, 1st to 5th, then the 6th to the 9th, and finally from the 10th to 13th. For prevention is especially necessary for those whose work requires an extended stay in the same position, or connected with a computer.