All exercises for the neck do better in front of the mirror, if, of course, there is such an opportunity. This is necessary so that you can verify their correctness. Exercise should be done slowly, in order not to pull the neck muscles. When performing circular movements and head inclinations, it is necessary to alternate the "immobility" of the shoulders with the "immobility" of the neck. These effective exercises will help you achieve muscle elasticity and neck flexibility:
- Take the starting position: sitting, put your arm on the forehead. When inhaling, tilt the head forward, while it is necessary to counteract with the help of the hand, and when exhaled back to the original state. This exercise should be repeated 5-7 times.
- Starting position: sitting or standing, hands along the trunk. When inhaling, lift the shoulders up as high as possible and hold them in this position for about ten seconds. When exhaling, you need to relax, lower your shoulders and take a deep breath. Muscles of the neck and shoulder girdle relax, the hands should feel a pleasant weight. Keep this position for about 10-15 seconds. Repeat five to seven times.
- Take the starting position: sit down and put your hand on the temporal region. When inhaling, it is necessary to tilt the head aside, while counteracting with the help of the hand. At exhalation it is necessary to return back to the initial state. The same must be done in the opposite direction. Repeat this exercise about 5-7 times.
- Take the starting position: lying down or sitting on the floor. Within 3-4 minutes massage the area between the soft part and the occipital bone, where the muscles are located.
- Take the main rack. Slowly lower your head to the chest to the maximum possible position. Then slowly raise your head and tilt it back to the aisle. These exercises need to be done smoothly and slowly, the most important thing is not to pull the muscles. After a certain number of repetitions, you can perform more intensive, gradually speeding up the tempo and applying more effort. With painful sensations or burning, the main thing is not to worry, and do not make too sharp jerks. During this exercise, you need to achieve painless and gradual stretching of the muscles. You need to do exercises 12-16 times.
- Slowly turn your head to the right and look into the far corner. Head tilted to the shoulder, then turn it forward and touch the chest with your chin. Lock this position for a few seconds. Then repeat everything only to the left side. Exercise can be done in another way: keeping the head straight, turn the reference to the left and back, while repeating with increasing tension.
- Starting position: keep the head straight, full face. Tilt your head to one side while holding it to your shoulder, then tilt your head in the opposite direction and also press it against your shoulder. Repeat the exercise several times.
- Position full face. The crown of the head should be made first clockwise, and then counter-clockwise, while gradually increasing the diameter of the circle. For clarity, you can imagine that the handle of the handle is attached to the top of the head, and with its help a well of drums rotates, which is on your side. Your task with this exercise is to rotate this pen. If the exercise is done correctly, the nose moves, then up and down, and not to the side. Movement must be slow.
- Lower your chin on your chest and describe the full circle. First, turn the head to the right shoulder, then to the back, then to the left shoulder and return to the starting position. Then you need to change direction. Make 12-16 circles. During exercises, keep the neck relaxed and change the direction of movement each time.
- Stand up straight and relax. Hands hang freely on the sides. Raise your shoulders high up as far as possible and take them back, then release them down to return to their original position. Such an exercise should be done quite vigorously for 15-20 times without interruption. Then change the direction of rotation.
- Raise your arms to your shoulders and bend them at the elbows. Put your palms to your head. Then stretch out any ear to the palms. In this case, the neck should move, and the shoulders remain motionless. This exercise is recommended to repeat 12-16 times in each of the parties.
- Keep your neck straight and try to keep still. Make a circle with the chin in the horizontal plane and describe the figure eight. Then you need to make a whole circle of your head on your shoulders and without pauses.
When performing certain exercises, a slight dizziness may occur. It should not be frightened, it is just necessary to do the movements slowly and only two or three times. The above effective exercises for the neck can be done while sitting and standing. It is necessary to choose the most optimal position in which you can completely relax. If there are first signs of dizziness, then you need to take a short break, and later you can repeat the whole complex or a separate exercise.