5 exercises to help relax your back and neck muscles

Masseur network workshops

"Lie back."

Misha Dedov shows exercises that will help relieve stress on the back and neck muscles. Exercises can be done right in the office chair.

Exercise is for everyone. They are doubly useful for office employees - they have to sit all day, so the muscles get very tired.

Do these exercises regularly - once or twice during the day. Breathe evenly during execution.

Stretches the pectoral and latissimus muscles .

5 exercises to help relax your back and neck muscles

Photo: Yuri Rykhalsky

5 exercises to help relax your back and neck muscles

  1. Move the chair away from the desktop so that only hands are left on the table.
  2. Bend in the back and lower your head.

  3. In this position, freeze for six to seven seconds.

Develops and heats the pectoral, rhomboid muscles, muscles of the anterior abdominal wall and the widest.

  1. Accept the same position as in the previous exercise.
  2. Twist the housing to the right. Place your right hand behind your head so that your elbow is at ear level.


  3. Lower the case, twist to the left. In this position, freeze for six to seven seconds.
  4. Do the same on the other side. Take five to six sets on each side.

This exercise on the lateral muscle group of the neck.

Helps with pain in the cervical-collar zone, relieves stress.

5 exercises to help relax your back and neck muscles

Photo: Yuri Rykhalsky

5 exercises to help relax your back and neck muscles

  1. Sit straight. Legs rest firmly on the floor. Put your left hand under the buttocks, with your right hand grasp your head from the opposite side.
  2. Tilt your head to the right.

    In this position, pull your head to its original position, but do not let yourself do it with your hand.

  3. Hold for four to five seconds, then relax.
  4. Do the same on the other side. Take two to three sets on each side.

This exercise on the back muscle group.

Helps with pain in the cervical-collar zone, relieves stress.

5 exercises to help relax your back and neck muscles

Photo: Yuri Rykhalsky

5 exercises to help relax your back and neck muscles

  1. Sit straight. Clasp your hands in the lock behind your head.
  2. Tilt your head forward. In this position, pull your head to its original position, but do not let yourself do it with your hands.

  3. Hold for five to six seconds, then relax.
  4. Take two to three sets.

This exercise on the front muscle group. Helps with pain in the cervical-collar zone, relieves stress.

5 exercises to help relax your back and neck muscles

Photo: Yuri Rykhalsky

5 exercises to help relax your back and neck muscles

  1. Sit straight.

    Put your hands in fists and put them under the chin.

  2. Tilt your head back slightly. Try to press your chin to your chest, but do not let yourself do it with your hands.
  3. Hold for five to six seconds, then relax.
  4. Take two to three sets.

Specialists " Lyag . ะก pin" go for a massage in the offices of Moscow and St. Petersburg. They will bring along a table, relaxing music and the atmosphere of a massage workshop. Read more about the service on the site

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