Our neck is a very vulnerable and important part of our body. It connects the brain and body; all vital vessels and nerves pass through it. Therefore, it is important to maintain the health of the cervical spine. And gymnastics for the neck will help us in this, which includes a whole range of exercises.
It is unlikely that many people do such gymnastics on purpose.
People turn their heads, stretch. Often they unconsciously make head tilts to the sides when they sit for a long time in one place. These are reflex actions aimed at warming up the neck.
If you know which exercises will best help to stretch and strengthen the cervical spine, it will be easier for us at such moments to understand what exactly to do. And we will not unconsciously turn our heads.
As we have said more than once, it is important to know why we are doing some things. The complex of cervical gymnastics is very important, which is obvious:
And now let's look at what exercises gymnastics for the neck consists of. The main load that the cervical spine will experience is static. The main exercises for the cervical spine consist of 10 elements. The video shows the complex itself, and then you will find a detailed textual description of all the exercises.
For a long time we were looking for the most effective set of exercises to strengthen the neck, and decided to stay on the option proposed by osteopaths and neurologists.
The names of the exercises reflect their essence.
If during the performance of any of the exercises you have pain, reduce the amplitude of movements. If this does not help, then this exercise should not be done yet.
Only a static load should be used for a weak and sore neck. It's too early to talk about dynamics.
Anyway, it is harmful in this case (except for stretching).
All exercises are performed while sitting, the back is straight. Everything is done slowly and smoothly. This is a medical complex for strengthening the cervical spine. Their other role is charging for the neck.
From the "head straight" position, we bend to the sides. In each extreme position we hold the head for 7-10 seconds. In this position, you need to stretch a little to keep your head was not so easy.
We do a tilt to the right. We return to the original, and without stopping we go left.
We do this 3-5 times for each side.
From the position we are directly trying to expand the chin inside to the Adam's apple. At the same time, the head does not fall, but as it turns in one place. Hold on like that for 10 seconds. Then we return to the starting position, stop there for 1 second and pull the chin up.
The head is back in place.
Thus, the head simply scrolls around its center up and down. We do 3-5 times for each direction.
Pull the chin forward. The head goes after him.
Then from this position we pull the chin first to the left side of the chest, hold on for 10 seconds. We return to the original, there we stand still for 1 second, then we do the same towards the right side of the chest. So 3-5 times to each shoulder. All these turns are made from the position when the head is stretched forward. And each time we return to the starting position, straightening our head to the usual position.
From the "head straight" position, we turn the head to the side, as if we were looking back. We slightly lift our heads, as if we saw a plane flying behind in the sky. We look at him. We fix the head in this position for up to 10 seconds. We return to the original, where we freeze for 1 second.
Turn your head the other way. We make 3 turns on each side.
We sit straight, looking forward. We put the right hand on the left shoulder, the elbow is at the same level with the shoulder. We turn our head towards the right shoulder and put our chin on it.
We sit like this for 10 seconds, then return to the starting position, lower our hand. Raise the other hand to the other shoulder. We put the chin in the other direction. So this is an exercise when the head rests on the shoulders.
In the starting position we freeze for 1 second.
We do 3 repetitions in each direction.
We raise our hands and bring them together with our palms to each other exactly above our heads. From the head to the base of the palm remains about 10-15 cm. In this position, we turn the head to the left, nose rests on the biceps of the arm. We sit like this for 10 seconds.
On the way to the other side, we linger in the "head straight" position for 1 second.Do 3 repetitions on each side for 10 seconds.
We spread our arms to the sides like wings. Hold 10 seconds. We lower it, wait a couple of seconds and straighten our arms again.
We do this 3 times.
Then, "go to the wing", first on the right - do 2 times for 10 seconds. Then to the left. Also 2 times. That is, first you tilt your hands so that your right hand is higher than your left (in this position the plane makes turns), then vice versa.
We raise our hands slightly back, palms are turned to the hips, as if you are going to lean on them while sitting.
We lift our heads up, we stretch our chin there too. We sit like this for 10 seconds. We return to the position when the hands are on our knees, and the head is straight - we rest for 3 seconds and depict the heron again. In this exercise, your task is to look like a heron 5 times.
We raise our hands above our heads with our fingers towards each other. We keep fingers at a distance of 10 cm from each other. The head does not move, it looks directly. We hold on for 10 seconds 3 times. Do not forget to stop at the starting point - this is rest and restoration of blood flow.
All of the above exercises are performed for pain in the neck and for preventive purposes for training it. Static load is a magically useful thing.
In the initial position with the right hand, grab the left side of the head and pull it to the right to the shoulder as much as possible. We fix the position for 10 seconds in the extended phase. We return to the original and do the same in the other direction with the second hand.
Repeat 2-3 times for each side.
Then we help our hands to stretch forward, grabbing our head in the back of the head. The task is to touch the chest with the chin. After that, gently and controlledly tilt your head back.
We help with our hands to tilt our heads diagonally to the right and left.
And finally, turn your head to the right and left as much as possible.
There are other exercises for the cervical spine associated with the use of weights. If you are not a professional athlete, they make no sense. Why load neck flexors with pancakes when you can do without it.
The neck is formed by those muscles that are additionally pumped during hyperextension, deadlift and other exercises.
Moreover, the static load is much more useful than the dynamic one. It allows you to strengthen the muscles of the neck without the risk of damaging them. But neck injury is unacceptable. Especially if your cervical spine is not feeling the best way.
At this, the main therapeutic exercises for the neck ends.
Do it once a day, and everything will be all right with your neck!