When Your neck needs attention: SUPER effective exercises Bashny.Net

If performing head movements, you hear the rustling, you find it difficult to rotate it 90’ or when bending causes pain, so the neck needs treatment.

To enhance the effect turns and head tilts have to be accompanied by movement of the eyes in the same direction. To run slowly and smoothly.



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1. Sit on a chair, keeping your back and head straight. Take a deep breath and push down with your palms on the forehead, at the same time straining the muscles of the neck and not allowing the head to lean back. Hold your breath and save the tension for 5-7 seconds. On the exhale, take the palm of your hand for 10 seconds relax completely, his head sunk on his chest. Repeat 3-5 times.

2. Breathe, closed to the castle with your hands press the back of his head. In this strain the neck and don't let the head fall. Hold your breath and stay in this position for 5-7 seconds. On the exhale, lower your arms and relax for 10 seconds. Repeat 3-5 times.

3. Inhale, push the left palm on the head, trying for 5-7 sec not to succumb to pressure. Then exhale maximally relax the muscles of the neck and shoulders, rest for 10 seconds. Do the same with your right hand. Repeat 3-5 times with each hand.

4. The same time make the head tilts forward and backward. On the inhale push your head back, overcoming the resistance of hands covering the back of his neck, and his eyes lift up to the top. Hold your breath and save the tension of the neck muscles for 5-7 seconds. On the exhale return your head to its original position. Relax for 10 seconds.

5. When you tilt the palm forward pressure on the neck, and it gradually gives way to this pressure, inspiratory maximum head falls on his chest. The chin is pressed against his neck, and look down. Posture is maintained for 5-7 seconds. Then exhale, return to starting position and relax.

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

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

8. Put your head back, relax your facial muscles and neck. Try the back of the head "grind" lower part of the neck. Repeat 20 times.

9. Shoulders relax and drop. Making slow breath, crown maximum drag up, trying to stretch the cervical vertebrae. At the same time make head turns left and 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 and headaches, tinnitus and numbness of hands. To perform morning and evening and throughout the day periodically, better by the hour, to do some exercises.

For example, from the 1st to the 5th, then the 6th to the 9th and finally the 10th to the 13th. prevention is especially necessary for those whose work requires a longer stay in the same position, or connected to a computer.published

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Source: linbao.org/article/7491.html