Exercises to strengthen the neck are able to maintain muscle tone, improve skin nutrition, strengthen the muscles of the chin and neck muscles, give the neck skin a smart and elastic.
«Morning» complex of exercises
By the name of the complex it is clear that these exercises should be performed in the morning immediately after awakening.
- This exercise is done without getting out of bed - hands are located next to the body. Hands should be relaxed. The ends of the lower lip are pulled alternately left, right, down - diagonally. Muscles of the neck and muscles of the chin will alternately tense. While doing this exercise, try to keep the upper lip from moving (if it does not work, then the movement should be reduced to a minimum).
- The second exercise is also performed lying on the bed - the legs together, and the arms are relaxed on the sides of the body. We begin to slowly raise our head, straining our neck, then slowly lowering our head. Exercises begin to do from the account "5", gradually increase the score to twenty.
- We sit on the bed so that the back rests on the back of the bed, we put our hands on the knees (should be relaxed). We keep our back straight, we straighten our shoulders, we lower our head to the chest. We bend the head first to the left shoulder and then to the stop, then we tilt the head back, then we tilt our head to the right shoulder, we return the head to the chest. Exercise is recommended to perform with closed eyes, so that the head does not spin. We repeat the movements in the reverse order.
- We sit down on the bed in Turkish, keep our backs straight, we lower the shoulders. We begin alternately to turn the chin first to the left shoulder, then to the right, the neck at the same time should be straight, and the trunk should not move. Exercise repeat five times to each shoulder.
- We sit on the bed in Turkish, hands in a relaxed state lie on their knees. Throw back your head sharply, your mouth should be open. We tighten the muscles of the chin, close the jaws, push the lower jaw forward. Then we lower the head to the chest with a sharp movement, relaxing the lower jaw, and the lips are closed in the natural position.
- We sit on the bed in Turkish, kneeling hands in a relaxed state. In this position, we begin to make circular motions with the head, while trying to keep the neck as far as possible forward, sideways and backwards.
- Exercise is carried out in the same position as the previous exercise. We bite our lips with lower teeth and upper ones, gently close our mouths. We try to close the mouth sharply, making a sound that would look like cotton.
- This exercise is carried out in the same position as the previous one. We lower the corners of the mouth, strain the muscles of the neck, then relax. This exercise will support the tone of the face, improve skin nutrition, strengthen the muscles of the chin and neck muscles.
"Between the case" is a set of exercises
This complex is well suited to office workers.
- Sit down on a chair and rest against his back, hands on his knees (hands relaxed). The right hand is put on the left hand, then we put them under the chin with the back side, trying to throw back the head, and the head should resist this movement. As a result, there is a strong tension in the muscles of the neck and chin. The head is in its original position. After 15 seconds we relax and smooth movement with absolute relaxation of the muscles we lower the head down.
- The exercise is carried out in the same position as the previous one. We deviate the head slowly with the slow movement, until the back of the head touches the back, then we strain the muscles of the neck behind it. The muscular tension should be felt and held for 6 seconds. We return to the original position and relax. The exercise is performed no more than 5 times.
- Sit down on a chair and rest against the back of the chair, hands on their knees. We quietly tilt our head forward so that the chin touches the chest, while trying to ensure that the corners of the lips are raised. Try to feel the muscles of the neck and cervical spine, stay in this position for up to 6 seconds. We relax. We perform the exercise 6-10 times.
- We perform the exercise - the position is the same as in the previous paragraph. We bend the hand in the elbow, put the hand on the neck from behind. The head will lean on this arm. Brush the other hand as a chin rest. We slightly bow our head forward, make an entrance, hold our breath, and slowly raise our hand and throw back the resisting head. Pushing out the lower jaw, pulling the chin forward, take a breath. Slowly lowering his head, while the hand that is pressed to the chin slows the movement of the head, at this time we make a long exhalation. We relax the muscles and change hands in places.
- Sit down, hands raise to the shoulders. Straighten to the limit of the neck, not throwing back his head, pushing his shoulders with his hands, moving his shoulder blades, straining his back muscles. In this state, you need to hold out for 3-10 seconds. We relax. Exercise is done 6 to 10 times.
- Exercise in the same position as the previous one. Turn your head to the right, do not bend it. After you feel the tension of the corresponding muscles, fix this condition for 3-10 seconds. Return to the original position and relax. Now the exercise is done the other way. Repeat 6-10 times.
- Sit down, we straighten our shoulders, we lower our hands. Quietly and slowly begin to rotate the head to the left and right. Breathing is arbitrary. We lower the head to the chest, then slowly roll to the left shoulder to the point of rejection, then we throw the head back, that is, on the right shoulder, and then on the chest. Remember that in each new position we linger for 5-10 seconds. The pace is slow. Repeat up to 6 times. Then rest 10-15 seconds, while it is recommended to completely relax, if necessary, rest time can be increased. This exercise improves the blood circulation of the spinal cord and the head, strengthens the muscles of the neck, allows you to keep the mobility of the upper thoracic and cervical spine.