Healthy neck: 6 simple exercises
If last night you slept in an awkward position or staring intensely at the computer monitor for hours on end, pain in the neck is not long to wait. A stiff neck is not just annoying and sore. Stiffness of the neck can trigger headaches and pain in the cervical spine. In order to reduce pain, try some of the methods posted below. Before compound exercises for the neck, it is desirable to take a hot shower. It will help to relax the muscles.
Give freedom to the neck
First of all, the prevention of cervical degenerative disc disease is important at any age. Sit on the floor in the Lotus position. If it is uncomfortable, sit on a chair and lower legs on the floor. Pull your right hand to your right knee or along the right side of the chair. Put your left hand on top and slowly tilt your head to the left. You can rely on the right knee or the seat of the chair. This will align the housing. Stay in this position for 30 seconds, then slowly lift your head up and repeat the same in the other direction. This neck traction soft enough reception.
Take out the head from the shoulders
With your hands take a deep stretch the back of the neck and collar area. It is important to avoid occipital headache.Sit comfortably on a chair or on the floor. Interlock hands in the castle and put their hands on his head. Sitting with straight back, push hips tighter to the chair. Now gradually give up the castle down towards the hips, pressing your chin to your chest. By and large, the hands will slide down the neck area. Press the palm of your hand to actually pull your head from your shoulders. This will enhance the stretch even more. Do this at least half a minute, then slowly lift your head up and recepite hands.
Next stretch you can do anywhere. This is a deep stretching of the muscles of the back of the neck. It helps to avoid muscle spasms of the neck. Stand with your feet shoulder distance apart, arms at your sides. Put your hands behind the back, grasp the left wrist of the right hand into the lock and pull a little further away from yourself. To increase the tension in the neck, slowly lower your right ear to shoulder. Stay in this position for 30 seconds then tilt your left ear to shoulder, and the right hand grasp the left wrist.
Insomnia Headache Pain in the back Pain in the neck Muscle stiffness
Allow yourself to be a child
Your attention is stretching, which relaxes the neck and shoulders, reduce headache and banish drowsiness. The pain in the neck and shoulder girdle often. To practice prevention, take a fetal position. Shins and forehead on the floor. Take a few breath cycles, deliberately stretch the spine, relax, the chest is on your lap. Twist your hands back and squeeze into fists. If you can, press firmly with your fingers on your palms to straighten your shoulders. Then raise your hands as high as you can. Inhale, shift your body weight forward and lift your hips from the heels. Stretch your arms as close as possible to the floor. Stay in this position for 10 seconds and then lower your hips back on your heels. Stay in this position 10 seconds and then lift your hips up again. Repeat the exercise 5 times or more, and then come back to child’s pose, hands on both sides of the body.
The fourth exercise is aimed at stretching the front of the neck, chest and shoulders. It helps to get rid of neck pain. Start the exercise in a sitting position on your heels, as if preparing for the hero pose in yoga. Will lean back and put your hands on the floor at a distance of 20 cm behind you. Press the hands firmly to the floor to lift the chest high, arching your back and pushing your hips to the heels. To increase the stretch, lower your head on his chest. Stay in this position for 30 seconds, then raise your head and lower the pelvis on your heels.
Build the bridge
Experiment with classical yoga asana, and you will be able to monitor how stretched the back of the neck and as he lifted the thigh.This exercise is performed lying on your back, arms at your sides, palms down. Bend your knees and place your feet on the floor. Pull your heels as close as possible to the pelvis, keeping them shoulder width apart. Make sure that both legs are parallel. His hands and feet well on the floor, raise your hips off the floor. Stay in this position or put your hands under the buttocks. Make sure that the blades were closer to each other. Stay in this position for 30 seconds, continuing to lift the hips high. Then gently lower the pelvis back to the floor. Then lie back gently, stacking vertebrae by vertebrae, and put your knees to your chest, as if hugging them with your hands.
Such exercises are easy to perform and, most importantly, they aim to strengthen different groups of muscles and not just the neck. You will feel better and may even be a little higher. In fact due to this complex posture is aligned.
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