People often complain of pain in the neck, back, although, as the survey shows, in most cases they are not a consequence of any disease.
The best way to get rid of neck pain is massage.
To begin with, it is necessary to stretch the muscles well and to warm up with more vigorous movements of the head: in the sides, back and forth, rotational in different directions.
1. Place the chin on the palm of your hand, tilt your head down, overcoming the resistance of the palm. This exercise well trains the muscles of the front of the neck. With interruptions, do 4-6 sets of 20-30 repetitions.
2. Grasping the nape of the neck with your hands together, try to tilt your head forward with your hands, with the muscles of the back of your neck holding your head in its original position. 4-6 approaches for 20-30 repetitions.
3. Lay your back on the bench so that your head is on weight. The partner gently presses on your forehead, trying to lower your head down, and you resist this movement, forcing the front muscles of your neck to work. The number of approaches and repetitions is the same.
4. If you lie on the bench with your stomach down, the partner gently presses on your head, and you try to keep your head in its original position. The number of approaches and repetitions is the same.
5. Tilt your head to the right, giving resistance with your right hand by pressing your palm on the right ear area. Then also left. 4-5 approaches for 20-30 repetitions.
End the workout with rotational movements of the head, you can from the prone position.
Muscles of the neck are massaged in a sitting or standing position. Begin the massage from the back of it. The following methods are used:
Stroking one or both hands. Tightly pressed palms move from the top of the hairline down to the back and to the shoulder joints.
Squeezing . Performed by the edge of the palm - on the side of the neck, with the same massaging hand; bugrom thumb on the opposite side.
Kneading . It is carried out by the pads of the four fingers of the same hand, by pressing the muscle against the bone bed and simultaneously shifting the little finger toward the side. Begin to knead from the occipital bone in the direction down to the scapula 4-5 times on one side and 4-5 times on the other. Then do 3-4 strokes and repeat kneading.
Then proceed to stroking the shoulder (trapezius muscle) from the ear towards the shoulder joint, 3-4 times. After that do squeezing 3-4 times and kneading. The kneading is done in a tongue-and-pinion manner. Having grasped the muscle with the cushions of all fingers, they do kneading with a shift in the direction of the little finger.
Rubbing . Circular movements are made by four fingers from one ear to the other along the line of the occipital bone, that is, at the points of attachment of the muscles of the neck; the same can be done with two hands, moving them towards each other. Rubbing is carried out along the cervical vertebrae from the hair to the back.
Try to use and this way - patting the ends of the relaxed fingers on the head, neck and forelegs. This massage is widely used in Japan to relieve headaches.
Finish self-massage of the back of the neck by stroking. Then go to self-massage the front of the neck. Stroking here is performed alternately by hands, from the jaw down to the chest. The movements of the hands should be gentle, so that the skin under them does not move and does not stretch.