How often do you pay attention to your neck?After all, it is the neck that can provide comprehensive information about its owner. Sagging skin, weak muscles, the first wrinkles - this not only does not make a woman look good, but also adds years to her. Of course, you can use a scarf for camouflage, but these tricks do not work in the summer. Every woman, to one degree or another, monitors her health, her figure, does some exercises, without even realizing that the neck requires the same care and attention, diligent training, as the face, arms, stomach or legs. Most exercises for the development of the neck and vertebrae are focused on stretching - actions that promote neck flexibility. Such a set of exercises for the neck can relieve its fatigue and stiffness, it is very useful in conditions of constant presence at the computer or desk. The exercises should be done carefully, you need to wait for the neck muscles to adapt to the load - this will provide protection from injury.
Physical exercises for the neck:
The initial position is lying on the abdomen. Relax. Hands are placed palms up along the trunk. The chin is flush with the trunk. Head slowly turn left, then return to the starting position and turn your head to the right, seek to touch the ear of the floor. Exercise for the neck muscles is repeated at least 10 times.
The starting position is standing or sitting. Maximize your chin to your chest, bending your neck, then slowly tilt your head and try to look as far as possible. When inhaling, do extension, flexion on exhalation. Exercise repeat up to 10 times, slowly.
The starting position is standing or sitting. Place the palm on your head and press it for about 10 seconds, keep it still. A variant of this exercise can be a position when the head rests against a wall, alternately with the left and right halves.
Exercise for a beautiful neck is as follows: the lips are pulled out by a tube, while you need to articulate, saying "O-U-I".
It is performed standing or sitting. Head and back are straight, shoulders are diluted. Tilt your head forward, touch the chin of your chest at the expense of 1. At the expense of 2, 3, the chin presses against the chest with effort. At 4, take the original position. Take your head back to score 1, to 2 and 3 - easily touch the back of your head to your back, into account 4 go back to the starting position. At the expense of 1 turn your head, without lowering your chin, then return to the starting position. This is a fairly effective exercise for the neck, eliminating stagnant phenomena in the vertebrae and tissues.
If you perform such warm-ups under the conditionfollowing all the recommendations for a whole month, you will see their effectiveness. The main condition is a gradual increase in loads and the addition of new elements. Physical exercises for the neck are very useful, since tension in this area often contributes to the development of migraines, severe pain and a burning sensation. People who work mostly with their hands (hairdressers, engineers, computer scientists) often suffer from neck pain because the muscles that support the arms are located in the collar zone. Plus, a lot of blood vessels and nerves are concentrated here, so people of such professions experience salt deposits and stagnation in the tissues.
Effective gymnastics for the muscles of the neck:
Do inclinations to the right and left with your chin pressed to your chest, then similarly, only with your chin raised.
Sit in Turkish, back in straight position, handsClosed in fists, which are stacked one on the other. The chin rests against the fists, elbows at this moment are in a perpendicular position relative to the trunk. The head tilt slightly forward, heavily resting on the hands, which at this time are resisting. After completing 4 inclinations, the arms are stretched along the trunk. This is one of the most effective exercises for strengthening the muscles of the neck, because the resistance exerted by the hands sets them a tone.
Movement of the head - rotation. It is performed 2-3 times in one, and after the other side with an increase in the amplitude of the movements. Such an exercise can be performed with the resistance of the hands.
The starting position is sitting. Then "write out" the numbers from 0 to 9 with your own nose. This exercise for neck flexibility effectively copes with its task and makes the neck ligaments elastic.
The neck is the connecting link between the head and the body,it is concentrated many nerve endings. The neck muscles are abundantly supplied with blood vessels that provide blood supply to the head and skin. The level of tone of the neck muscles has an amazing effect on the contour of the oval of the face, keeping the chin taut is possible due to constant work on exercises for the neck and chin. Such exercises should be a mandatory element of morning exercises or other physical education programs. Now it is worth taking a closer look at a set of exercises for the neck muscles, developed specifically for a comprehensive effect on the condition of this part of the body, developing flexibility, mobility, stretching, eliminating congestion in the vertebrae, relaxing and relieving tension.
Exercises for the neck muscles
Complex 1:
Sharply throw your head back, open your mouth,having relaxed the lower jaw. Then strain the muscles of the chin area, slowly, but strongly tighten the lower jaw in such a way that it slightly covers the upper jaw. Try to get the tip of the nose with your lower lip.
With your hands clasped in the castle, bring them under your chin,with resistance, tilt your head back. In this situation, the tension of the chin muscles is quite strong. This element of the neck and chin exercises strengthens the muscles and tightens the skin of this area. Straighten the chest, place your fingers on your shoulders, while lifting your neck as far as possible. Push your fingers on your shoulders, while not lifting them.
Relax your shoulders and lower your arms at the seams. Drop your head on your chest, move it on your chest towards your left shoulder as far as possible, then tilt your head back, then onto your right shoulder and then back to your chest. Repeat similar movements, only in the opposite direction. Lean your elbows on the table and put your chin in your hands, closed in the lock. Make intensive pressure with your chin and simultaneous resistance to his hands, the chin should try not to succumb to pressure. This physical exercise for the neck is able to strengthen it, improve the contour of the face oval.
Squeeze your fingers into fists, lift them to the level of the neck in the air in front of you. Try to rest your chin and push hard on your hands, which actively resist, tilt your head.
Draw a “mask of contempt” on your face – lower itуголки рта вниз, напрягая при этом мышцы шеи. Попеременно расслабляйте мышцы и напрягайте, удерживая состояние напряжения на протяжении нескольких секунд. Это даст возможность лучше регулировать мышцы, лучше ощущать тело – упражнения для укрепления шеи в короткие сроки способствуют поднятию их тонуса.
Упражнения этого комплекса выполняют поначалу 2-3 раза, постепенно увеличивая количество до 15 раз, Для лучшего овладения техникой выполнения зарядки, становитесь перед зеркалом и начинайте комплекс. Перед каждой зарядкой стоит растереть шею полотенцем, смоченным в холодной воде, – это способствует поднятию тонуса мышц. Комплексные упражнения для мышц шеи способны одновременно проработать гибкость, увеличить растяжку, повысить тонус мышц. После окончания процедур помойте шею прохладной водой, похлопайте тыльной стороной ладони по подбородку. Комплекс 2:
Perform from sitting or standing position. Head in an energetic rhythm is thrown up, the back of the head should approach as close as possible to the back. Then down, pulling his chin to his chest. To begin it is necessary slowly, movements repeat 25 times, accepting pair "upwards-downwards" for one movement. In case of severe forms of osteochondrosis or hypertension, perform the exercise with extreme caution.
In the sitting position, make energetic turnshead to the right and left. Do this procedure at least 25 times, starting with a slow pace, eventually move to intensive. Such exercises to strengthen the muscles of the neck well relieve stagnant phenomena in tissues and vertebrae.
The head is made circular movements, as if sherolls over the shoulder girdle. The neck describes the trajectory of the cone - the nose describes the circumference of the maximum radius. Exercise first slowly, then increase the tempo and perform at least 25 times.
Circular motion in the horizontal plane. Chin move at the same time parallel to the floor, the nose "looks" only forward. Alternately, one way, then another. These exercises for a beautiful neck are capable of tightening the neck skin, making its appearance more youthful.
Make "pecking moves" in the horizontal plane with your head. Repeat the exercise should be slow, otherwise you can pinch your nerves.
Twist your arms above your head. While maintaining the vertical position of the head, move it to the left and right in the plane of the shoulder girdle. Move the hands to the side, which will be opposite to the movement of the head. The head does not bend, make up to 8-10 such movements.
These effective neck exercises were developed by specialists with the aim of providing the fastest possible health effect and improving the condition of the neck muscles.
Physical exercises for the neck and chin
You may experience some discomfort while doing the exercises.You may feel a little dizzy. You shouldn't be afraid of this phenomenon, just do all the movements carefully and slowly. You can do this neck exercise both sitting and standing, just choose the most comfortable position for yourself, in which you achieve maximum relaxation. If you feel dizzy, take a break, and then you can return to doing it. A mirror is recommended for beginners - it greatly speeds up the process of correctly performing the neck muscle exercise. If you have pulled a muscle, you should take a break for a few days, if the pain does not go away, it is better to consult a doctor. When performing circular movements and bends, first alternate "neck immobility", then shoulders. Following all these recommendations will help develop muscle elasticity and flexibility of the cervical vertebrae. Complex 3: These exercises for strengthening the neck muscles will help in the fight against a double chin.
Imagine that your chin is carried outgreat pressure. Begin a slow rise up the chin, parallel tipping your head back and straining your muscles. Exercises are repeated about 5 times.
Straighten your head, stick your tongue out so thathe came as close as possible to the tip of his nose. Make simultaneous serpentine movements with your tongue. Relaxing and removing the tongue, this exercise is repeated about 5 times.
Lift your left shoulder to your ear, starting to rotate italternately in different directions, make circles as widely as possible. Then change the direction of rotation and repeat. This procedure relaxes the muscles of the neck and shoulders.
Head tilt back, lower jaw should be left up and forward, trying to reach the tip of the nose with the lower lip. Go back to the starting position and repeat the procedure up to 5 times.
Walking with a thick book on your head can not only get rid of the second chin, but also make you a royal posture.
Such complex exercises for the neck muscles are notwill not only get rid of a double chin, but will also make your neck and shoulders more feminine and attractive. It is no secret that with age, the neck muscles weaken, lose tone, relax, and the skin fades, losing its elasticity and freshness. As a result, a double chin appears, often accompanied by obesity. Therefore, the neck muscles deserve no less, and perhaps even more attention, because this area can give away a woman's age. Exercises for neck flexibility are ideal for both combating a double chin and improving the contour line of the oval face. If you have a sedentary job, then you should not neglect the straight position of the neck - this gives a noble posture. Take a few minutes and take care of your health right at your workplace. Tilt your head back and forth at least 10 times, and make circular movements in both directions 20 times – such exercises for developing the neck improve blood circulation, promote more optimal blood supply, and are an excellent means of preventing salt deposits. You will constantly feel cheerful and healthy! We recommend reading:
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