Any person involved in sports, pays enough attention to the legs, arms, abs, etc., sequentially working out each muscle group. When doing fitness, do not forget about the neck, because its muscles also need development and training. It is necessary to perform special exercises for the muscles of the neck in order to look harmonious and feel great. It is the neck that can betray age, and this especially upsets the representatives of the beautiful half of humanity. If you do not look after her and train, she will become flabby and will bring nothing to her owner except disappointment.
Many exercises for the neck and cervical vertebrae are focused on stretching, due to which the neck becomes flexible. Such exercises for the neck muscles help relieve tension and tightness, it is especially useful for office workers who lead a passive lifestyle and people who spend a lot of time on a PC. To avoid injuries, all exercises must be performed calmly and accurately, without jerking and effort.
For women and men, the following exercises for the neck muscles are suitable (remember that in the initial position the head should always be kept straight) - first, a warm-up. Warm-up exercises are performed 4 times.
- The head leans to the left, the lower jaw also tends to the left, returning to its original position. The same thing is being done, but now to the right.
- The head leans forward - to its original position - back.
- Head rotation: tilt forward - to the right, to the shoulder; - tilt back - to the left to the shoulder. We returned to the starting position and do the same, but to the left.
So, you have warmed up, now is the time to apply exercises to strengthen the muscles of the neck.
- Lie on your stomach, this will be our starting position. Relax completely. Arms are arranged like this - along the body, palms looking up. The chin should be flush with the body. Slowly turn your head to the right side, trying to touch the floor with your left ear, we return to the starting position. Then we turn left in the same way, also trying to get the floor with the right ear. Repeat 10 times, over time, increase the load.
- Starting position - sitting. Bending the neck, we pull the chin to the chest as much as possible and gently lay back our head, trying to look as far as possible. We bend on exhalation, on inspiration - we bend. We do everything very smoothly, up to 10 times.
- We squeeze the fingers into fists and stretch them in front of ourselves at neck level, connecting both fists. We are trying to lean our chin and press them firmly on our hands, which have strong resistance, tilting our heads forward. Perform this exercise for ten seconds three times. Over time, increase the number of repetitions to fifteen times.
- Starting position is sitting. We make energetic turns of the head to the sides. We start slowly, gradually accelerating. Only 25 turns. This exercise helps to fight stagnation in the vertebrae.
- In the horizontal plane, as if pecking grain, like a bird. We perform it very slowly and accurately, otherwise there is a risk of pinching the cervical nerves.
- We sit and draw all the numbers from 1 to 9 in the air. These exercises for the neck muscles stretch it perfectly, making the ligaments much more elastic and the neck flexible.
Developing the neck, it is necessary to perform exercises for the muscles of the shoulder girdle. We stand straight, we put our feet wide on our shoulders, slightly bending our knees. At chest level, we bring our hands together, closing our forearms. Raise and lower your arms closed in front of you 10 times. Raising the last time, we linger at the highest point for 8 seconds. Only 2 approaches. Next, we spread our arms to the sides, bending at the elbows. Raise and lower the shoulders. You can take your arms back to the side and return to the starting position. Also 10 reps in 2 sets. Over time, we increase the number of approaches to three.
In a month you will notice the results from the exercises. Training and strengthening the neck helps eliminate headaches, there are many vessels and nerve endings here, so regular training of the cervical zone eliminates the deposition of salts, constriction and stagnation in the tissues.