Every person knows that work that requires being at a computer negatively affects not only vision, but also the condition of the spine. If you are tormented by pains localized in the neck, then you can familiarize yourself with the exercises for the head and neck. You can perform them periodically, working at the computer. In addition, such activities will be very useful for prevention, to prevent the occurrence of pain in these places.
Exercises for the head and neck
This gymnastics complex was designed specifically for those people whose work involves constantly staying at the computer. To perform such exercises for the head and neck, you only need a couple of minutes. As a result of this, you will relieve stress, increase concentration, and improve performance, while eliminating muscle and headache. So, let's look at the most effective exercises for the head and neck.
Stretching
To do this, you need to sit up straight, keep your back as even as possible, place your legs on the floor, and put your hands on your hips or on the desktop. The head should be kept straight, the back of the head should be slightly raised up. Chin - slightly lower down, while not needing to strongly press it to the chest. The shoulders should be relaxed as much as possible, and then lower them down.
During these steps, you should feel a stretch in the neck area. They will be very useful for the vessels of the head and neck. The exercise should be performed several times. Stretch as often as possible as soon as possible. After a few days of regular classes, you will be surprised at the pleasant results.
Turns
So, we continue to consider exercises for the neck, to improve blood circulation in the head. To do this, it is imperative to make turns. No need to change position, sit upright, straighten your shoulders and try to relax your hands. The neck must be kept straight, while the gaze is fixed on the monitor.
Slowly turn your head first to the left, while the eyes should look as much as possible in the same direction, stay in this position, and then return back to the starting position. After this, a turn is made in the opposite direction.
The exercise should be repeated several times on each side. Such gymnastics relieves fatigue, and also relieves stress.
Sideways
What other effective exercises for pain in the head and neck? It is imperative to include side inclinations in gymnastics.
To do this, sit up straight, straighten your back, keep your head straight. The back should also be even, legs spread on the floor. You need to straighten your shoulders, relax, you can lower your hands down.
Slowly tilt your left ear to your left shoulder, feeling a pleasant stretch. The head does not need to be tilted back or forward. The shoulders should always be kept lowered. Pay attention to the fact that you stretch your ear to the shoulder, and not vice versa.
Return slowly to the starting position, and then do the same for the other side. Repeat them several times. As a result, you will begin to feel how pain in your neck disappears. Very effective is such an exercise for the head and neck with osteochondrosis.
Flexion
Take such a starting position, as in previous cases. To perform this set of exercises for the head and neck, sit on a chair straight, slowly lower your chin and press it to your neck. Keep your back straight without opening your mouth. Pause for a while in this position, then return to the original position. Lower your chin with your neck, while trying to press it to your chest.
In this position, you need to linger for a few seconds, and then return to the starting position. Two types of flexion must be repeated several times, after which performance increases right before the eyes.
Stretching
Sit on a chair, straighten your shoulders, relax your hands. It is necessary to keep the neck as straight as possible and look in front of you. When you are in this position, you need to slowly lean your head back, lifting your chin up to the ceiling until you feel comfortable. Keep your mouth closed during the exercise. Try to stay in that position briefly, after which you should return to the starting position.
Repeating this action is necessary several times, after which you will begin to feel a surge of strength and energy.
Drawing circles
This exercise is the easiest. For this, it is necessary to carry out circular movements of the head. Please note that this exercise is a contraindication for those people who suffer from osteochondrosis, pain in the back, neck, as well as frequent migraines. In such situations, it is best to refrain from completing a full circle, and draw the movements in the form of a figure eight. To avoid possible health problems, consult your healthcare provider in advance.
Twists and bends
Sit straight, straighten your shoulders and arms. Slowly lower your head, keep your neck parallel to the floor. In this position, turn your head slowly, first in one direction, then in the other. The exercise must be repeated several times. As a result, you not only improve your memory, but also your performance.
Thai exercises for the neck and head
Thai charges are also effective, which you can do at work. However, people mistakenly call such gymnastics Thai, since the people of Tibet came up with exercises. You can learn more about this gymnastics from the video. However, note that you will need to get up to complete it.
Other effective neck exercises
The cervical spine is the most mobile of all the others, but over the years, especially when leading an improperly inactive lifestyle, mobility in this area is sharply reduced, and in some cases people can’t even turn their heads.
The spinal cord passes through the cervical spine, arteries carrying oxygen and nutrition to the brain, nerve fibers that link the command center (brain) with almost the entire body. Even slight squeezing of nerves and arteries, not to mention pinches, lead to such very unpleasant symptoms as headaches, dizziness, tinnitus. In fact, the cervical spine connects the spine with the skull, and it is very important that everything is healthy in the joint area.
The specifics of modern life is such that a person spends a lot of time in a sedentary state, for example, working at a computer, etc. As a result of this, osteochondrosis of the cervical spine can develop and you risk getting headaches, dizziness, nausea, and tinnitus in your life companions. , jumps in blood pressure. Constant static load on the muscles of the neck and vertebrae leads to the development of osteochondrosis.
Very often you can hear how mothers yank babies: "Do not turn your head!" In fact, just the opposite is useful for the health of the cervical spine, you must always turn your head, regardless of age. This simple movement will help to avoid the development of cervical osteochondrosis.
Exercise is effective in preventing the development of the disease and for strengthening muscles.
They are simple, require a little time, and most importantly, they can be performed when you feel intense fatigue, muscle tension and discomfort in the neck:
- Sit straight, pressing your forehead on the palm of your hand, tighten the muscles of the neck. The exercise is performed three times in seven seconds (you can do without a stopwatch, just count to seven).
- Tilt your head back slightly, trying to overcome the resistance of the neck muscles, press your chin to the jugular fossa. Perform this exercise at least five times.
- Keep your shoulders and head straight, slowly without sharp movements, turn your head as far as possible first five times to the left, and then as much to the right.
- Lower your chin to your neck. Turn your head, first five times to the right, and then as much to the left. The movements should be soft, smooth.
Exercises can be done while standing.
The key to successful prevention is constancy, if such gymnastics becomes an integral part of your daily routine, then problems with the cervical spine will be bypassed.
If cervical osteochondrosis is already progressing, then exercises can also help, but in this case, gymnastics for the cervical spine is selected taking into account the recommendations of the attending doctor.