Warm up for the neck: a set of useful exercises

Warm up for the neck - an important point for well-being, muscle development and health. If a person spends a lot of time at the computer or in writing, he needs cervical gymnastics. It is not necessary to take this issue frivolously: weak neck muscles are the cause of poor health and more serious human problems.

Cervical discomfort

Neck warm-up is necessary for everyone: adults and children. Doing a little gymnastics for the neck, a person experiences a surge of vigor and good mood, flexibility of the cervical spine. Of great importance is such a warm-up for schoolchildren who have been sitting at a desk for a long time, for people of intellectual labor who spend a lot of time in a sitting position, as well as for those who are involved in any kind of sport and choreography.

Symptoms of weak neck muscles

There are several important reasons pointing to the fact that a person needs a warm-up for a neck. It:

• the presence of osteochondrosis, pinched nerve, stiffness in movements, shooting pain;
• when from prolonged sedentary work there is a darkening in the eyes, headache, dizziness, fatigue, a great desire to yawn;
• if often ringing and noise in the ear;
• with age, the muscles weaken, and from time to time there are unpleasant aching sensations in the neck.
  

Cervical gymnastics

Warming up the muscles of the neck will allow a person to maintain the tone of the neck muscles and well-being.

A set of exercises is performed both sitting and standing:

1. "Pendulum". The head is in the initial position "looking straight". Gently tilt your head to the right, hold for 10 seconds and smoothly move to the left for 10 seconds. Repeat 3-5 times.
2. "Spring". From the starting position, move your head back, as if trying to get an Adam's apple without tilting your head. - linger for 10 seconds. Then it’s like to reach up without lifting your head - 10 seconds. Repeat 3-5 times.
3. "Goose". The chin must be pulled up, then to the left chest area - lasts 10 seconds. Repeat to the right. Perform 3-5 approaches.
4. "A look into the sky." Turn your head to the left and look up. Measure for 10 seconds. Repeat to the right. Make 3-5 sets.
5. "Fakir". Raise your hands up and connect your palms above your head. We turn alternately to the sides, holding each other for 10 seconds. Repeat 3-5 times.
6. "Airplane". As if spreading wings, spread your arms to the sides. Hold for 10 seconds. Give up. Perform 3-5 repetitions.
7. "Stretching." With your right hand, gently hold your head, tilt it to the right, then, using your left hand, tilt your head to the left. On each side, fix the position for 10 seconds. Gently lower your head to your chest and back.

For those who spend a lot of time at the computer, a warm-up for the neck will be very useful.

Kneading neck

Warming up the neck before training or dancing is a very important point. If the neck muscles are poorly developed, this threatens with sprains and injuries in this area.

Before training, you should pay special attention to the neck and do some exercises:

1. Perform head tilts in different directions: left - right, forward - back.
2. Head turns in different directions without affecting the shoulders.
3. Head rotations: from the right shoulder to the left front, from the right shoulder to the left behind, around.

A stretch introduced into the set of exercises for the neck will be useful:

1. Tilt your head forward, holding for 10 seconds in one position.
2. With your right hand stretched over your head, cover your left ear, pulling your head to your right shoulder. Hold for 10 seconds. Repeat the other way.
3. Fingers of hands, having seized in the lock, to fix on an occipital part of the head, to incline back. This exercise strengthens the muscles of the neck and serves as a preventative measure against early aging.

Stop charging!

Performing a warm-up for the neck, it is necessary to monitor the general well-being, and immediately stop the exercise with the following symptoms:

• dizziness, nausea;
• Strong headache;
• discomfort and acute pain in the neck;
• sharp stitching pain in the chest.

In order to avoid injuries, you should strictly adhere to the recommendations, perform the exercises correctly and listen to your body.

Osteochondrosis

A warm-up for the neck with this diagnosis is an important aspect for improving the well-being and condition of the patient.

A set of exercises must be performed slowly, without sharp jerks:

1. Sit on a chair. Straighten up. Hands down along the body. Slowly perform head turns in different directions 10 times.
2. Lower your head down, reach for your chest. Stop and perform in this position 5 small inclinations.
3. Retract the chin, trying to move the head back. Perform 10 movements.
4. Put your palms on your forehead. Press forehead firmly on the palm, fixing the position for 10 seconds.
5. Take a standing position. Raising his shoulders high, linger for 10 seconds. Return to starting position, take a deep breath, lowering your shoulders down. As if in the hands of heaviness. Perform 5-10 calls.
6. Exercise is performed while lying on your back. For a few seconds, you need to raise your head, straining the muscles of the neck, and return to its original position.

These exercises will help relieve pain, stop the activity of the disease and maximize well-being.

Prohibited Exercises

If a person has diseases associated with the neck, he is strictly forbidden to perform such exercises:

• Sharp turns forward - backward, left - right.
• When doing abdominal exercises, you can’t put your hands behind your head, keeping them at neck level and pumping the abdominal muscles.
• When swimming in the style of brass or crawl, bend your neck strongly to keep it under water.

By following a series of useful recommendations and a daily workout for the neck, a person will get rid of many problems in the cervical spine and improve health.