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10 best exercises for the cervical spine
Elaboration of any segment of the spine should always start with massage for warming. You can also use the overlay on the spine hot napkins.
Exercise 1
Sit in a chair, straight body, and securely push them to the back of the chair. The spine must be positioned on the same straight line. The head is at a right angle to the horizon, eyes looking straight ahead. The traditional view is that "the eyes are the abode of spirit", indicating the need for focused attention. Shoulders should be lowered and relaxed in order to resolve all tension in the back and neck. Feet firmly against the floor, toes slightly flared.
Fingers unclenched hands relaxed, palms superimposed on one another and facing up. Close your eyes and keep for some time perfectly still, listening to her breathing and focusing on his rhythm.
Bend the left arm at the elbow and put on the open palm of his left hand right elbow. The fist of the right hand rests on the chin, playing the role of support. Jerky, incremental movements of the press head on his fist (the action is performed on the inhale).
Exhale, swinging his head back and clenched his right fist. Perform the exact same movement, changing hands sometimes. Repeat the movement 3-4 times.
Exercise 2
The source position is the same. Put your palm on the back of the head so that the fingers were woven together. Inhale, raising your head as high as possible, imagining that someone grabbed one of your hair and pulls your head vertically up. Exhaling, return to starting position. Repeat the movement 3-4 times.
Exercise 3
The source position is the same. Put the palms on the back of the head so that the fingers touched the base of the skull at the first cervical vertebrae. Inhaling, rotate the chin to the right and upwards until then, until you feel a noticeable tension of muscles on the left side of the neck. Exhale, return to starting position. Perform the same movement in the other direction. Repeat both movements 2-5 times in a row.
Exercise 4
The source position is the same. Put the index and middle fingers of the left hand on the third cervical vertebra (spinous process) and grab chin with right hand. On the inhalation, pull back the chin a small jerky movements up and down. Exhale, return to starting position. Then perform the exercise, changing hands. Repeat both movements 2-5 times.
Exercise 5
The source position is the same. On the inhale, slowly turn your head to the left. She reaches the end position, try to advance it further away 2-3 short jerky movements of the head. Slowly exhale, return to starting position. Then do the same exercise to the right. Repeat both movements 3-4 times in a row.
Exercise 6
The source position is the same. Refusing to inhale his head to the left, try (reaching the end position) to propel her even further with his hands, one of which is superimposed on the back of the head and the other on the chin, doing them 2-3 short, but not strong jerky effect. Exhale, return to starting position. Then do the same motion to the right. Repeat the movement in both directions 3-4 times in a row.
Exercise 7
The source position is the same. Tilt on the inhale head down, reaching the end position, try to advance it further away 2-3 short jerks. Exhale, return to starting position. Repeat the entire sequence of movements 3-4 times in a row.
Sitting with straight body, feed the front part of the head forward in such a way that it resembled the "head ducks in flight". Reaching the end position, try to push it further away 2-3 short strokes. Repeat the whole sequence 3-4 times in a row.
A large part of the blood vessels that supply the brain pass through the sides of the neck being covered with several layers of the muscles. Activities in this group contribute to their relaxation and consequently better functioning of the mentioned vessels.
When performing this exercise you can hear a slight crackle, which indicates the achievement of the goal: highly desirable developments of the intervertebral cartilage. Exercise is useful for fatigue, migraines and chronic rhinitis.
Exercise 8
The source position is the same. On the inhale, slowly tilt head as far back as possible (trying to avoid excessive muscle tension). Holding my breath, widely open mouth, as if trying to swallow it whole large peach. Exhaling, return your head to its original position. Repeat the entire sequence 2-3 times in a row.
Exercise 9
The source position is the same. On the inhale slowly bend your head as low as possible, trying to touch your chest. Reaching the end position, try to push it even further with several short jerky movements. Exhale, return to starting position. Repeat the entire sequence 2-3 times in a row.
Also interesting: Do this simple procedure and you will forget about neck pain for 5 years!
A simple test of the flexibility of the spine
Exercise 10
The source position is the same. On the inhale, expand the head to the left, then right. From the extreme right position, turn head again to the left, avoiding excessive tension in the muscles (the movement is done on the exhale). Then do a similar rotation of the head in the opposite direction.
Note.Revolves not so much a head, as the neck, which at the same time remains straight.
Follow the same rotation of the head from one side to the other, increasing the amplitude of movements and their intensity, firmly resting one hand on the chin.published
The materials are for informational purposes. Remember, self-life-threatening, for advice regarding the use of any medicines and methods of treatment, contact your doctor.
Source: www.massage.ru/articles/uprazhneniya-dlya-sheynogo-otdela-pozvonochnika
Exercise 1
Sit in a chair, straight body, and securely push them to the back of the chair. The spine must be positioned on the same straight line. The head is at a right angle to the horizon, eyes looking straight ahead. The traditional view is that "the eyes are the abode of spirit", indicating the need for focused attention. Shoulders should be lowered and relaxed in order to resolve all tension in the back and neck. Feet firmly against the floor, toes slightly flared.
Fingers unclenched hands relaxed, palms superimposed on one another and facing up. Close your eyes and keep for some time perfectly still, listening to her breathing and focusing on his rhythm.
Bend the left arm at the elbow and put on the open palm of his left hand right elbow. The fist of the right hand rests on the chin, playing the role of support. Jerky, incremental movements of the press head on his fist (the action is performed on the inhale).
Exhale, swinging his head back and clenched his right fist. Perform the exact same movement, changing hands sometimes. Repeat the movement 3-4 times.
Exercise 2
The source position is the same. Put your palm on the back of the head so that the fingers were woven together. Inhale, raising your head as high as possible, imagining that someone grabbed one of your hair and pulls your head vertically up. Exhaling, return to starting position. Repeat the movement 3-4 times.
Exercise 3
The source position is the same. Put the palms on the back of the head so that the fingers touched the base of the skull at the first cervical vertebrae. Inhaling, rotate the chin to the right and upwards until then, until you feel a noticeable tension of muscles on the left side of the neck. Exhale, return to starting position. Perform the same movement in the other direction. Repeat both movements 2-5 times in a row.
Exercise 4
The source position is the same. Put the index and middle fingers of the left hand on the third cervical vertebra (spinous process) and grab chin with right hand. On the inhalation, pull back the chin a small jerky movements up and down. Exhale, return to starting position. Then perform the exercise, changing hands. Repeat both movements 2-5 times.
Exercise 5
The source position is the same. On the inhale, slowly turn your head to the left. She reaches the end position, try to advance it further away 2-3 short jerky movements of the head. Slowly exhale, return to starting position. Then do the same exercise to the right. Repeat both movements 3-4 times in a row.
Exercise 6
The source position is the same. Refusing to inhale his head to the left, try (reaching the end position) to propel her even further with his hands, one of which is superimposed on the back of the head and the other on the chin, doing them 2-3 short, but not strong jerky effect. Exhale, return to starting position. Then do the same motion to the right. Repeat the movement in both directions 3-4 times in a row.
Exercise 7
The source position is the same. Tilt on the inhale head down, reaching the end position, try to advance it further away 2-3 short jerks. Exhale, return to starting position. Repeat the entire sequence of movements 3-4 times in a row.
Sitting with straight body, feed the front part of the head forward in such a way that it resembled the "head ducks in flight". Reaching the end position, try to push it further away 2-3 short strokes. Repeat the whole sequence 3-4 times in a row.
A large part of the blood vessels that supply the brain pass through the sides of the neck being covered with several layers of the muscles. Activities in this group contribute to their relaxation and consequently better functioning of the mentioned vessels.
When performing this exercise you can hear a slight crackle, which indicates the achievement of the goal: highly desirable developments of the intervertebral cartilage. Exercise is useful for fatigue, migraines and chronic rhinitis.
Exercise 8
The source position is the same. On the inhale, slowly tilt head as far back as possible (trying to avoid excessive muscle tension). Holding my breath, widely open mouth, as if trying to swallow it whole large peach. Exhaling, return your head to its original position. Repeat the entire sequence 2-3 times in a row.
Exercise 9
The source position is the same. On the inhale slowly bend your head as low as possible, trying to touch your chest. Reaching the end position, try to push it even further with several short jerky movements. Exhale, return to starting position. Repeat the entire sequence 2-3 times in a row.
Also interesting: Do this simple procedure and you will forget about neck pain for 5 years!
A simple test of the flexibility of the spine
Exercise 10
The source position is the same. On the inhale, expand the head to the left, then right. From the extreme right position, turn head again to the left, avoiding excessive tension in the muscles (the movement is done on the exhale). Then do a similar rotation of the head in the opposite direction.
Note.Revolves not so much a head, as the neck, which at the same time remains straight.
Follow the same rotation of the head from one side to the other, increasing the amplitude of movements and their intensity, firmly resting one hand on the chin.published
The materials are for informational purposes. Remember, self-life-threatening, for advice regarding the use of any medicines and methods of treatment, contact your doctor.
Source: www.massage.ru/articles/uprazhneniya-dlya-sheynogo-otdela-pozvonochnika
