The neck is an extremely important area of the human body. The largest arteries of the body pass here: carotid arteries that carry blood to the brain, jugular veins, drainage products of metabolism, and lymphatic vessels. Here, the spinal cord passes into the brain. And all these vital structures are supported only by fragile vertebrae and a thin layer of neck muscles. To ensure reliable protection of a strategically important area, it must be properly strengthened.
Weak muscle problems
Every day, from morning to evening, the neck supports by no means a light head and provides uninterrupted brain nutrition. This is not at all simple, but with age it gets harder and harder.
Untrained neck muscles are unable to fully perform their function. They shift their responsibilities to fragile vertebrae and intervertebral cartilage, which normally do other important things. Due to weight redistribution, various pathologies develop:
- cartilage wear;
- dislocation of the vertebrae;
- compression of the nerve roots of the spinal cord;
- hypertonicity and muscle cramps;
- serious violations of the innervation and blood supply of the entire cervical region;
- pain syndrome.
The situation is rapidly deteriorating. Trying to release the nerves, the brain causes the muscles to strain even more, which causes spastic contractions and even more severe infringement of the roots - a vicious circle of the disease is formed.
In addition to serious disturbances in the functioning of body systems, weak neck muscles cause another problem, especially significant for the fair sex - aesthetic. A flabby neck gives a woman's age more reliable than her face and hands, so it is so important to train her to maintain youth.
Muscle complex neck
The cervical muscle apparatus performs many important functions, including:
- skull support;
- head movement along three axes (back and forth, left and right, rotation);
- swallowing
- pronouncing sounds.
The layout of the main muscles of the neck in the photo shows that they have different sizes, depth and spatial orientation.
In total, the complex includes more than twenty muscles. Normal work and a taut appearance of the neck depend on the fitness and tone of each of them.
Training Basics
It is difficult to overestimate the importance of regular training for the cervical zone, given its comprehensive importance. Exercises for the muscles of the neck include stretching the muscles and their uniform tension. The main purpose of the classes:
- form a strong supporting corset for the spine and skull;
- maximize blood supply for nutrition and metabolic products;
- maintain muscle fiber tone.
Subject to the correct technique and regularity of the exercise, they can relieve many serious diseases and their unpleasant symptoms:
- osteochondrosis;
- hernias of the vertebral discs;
- headache;
- neck pain
- chronic fatigue;
- poor posture;
- trouble sleeping.
The structures of the neck are very responsive to increased activity and increased blood supply. Positive effects appear in the first weeks after the start of training. Of course, the degree of change largely depends on the initial state of the muscles and vertebrae.
Precautions
Training movements involve not only the muscles, but also the vertebrae, and the elastic cartilage discs located between them. These are very fragile and extremely important structures, so any impact on them should be careful.
All neck muscle exercises should be performed calmly, slowly and smoothly. Sudden movements, jerking can lead to dizziness, sprains, dislocations and even fractures of the vertebral processes.
The neck and face should be relaxed as much as possible, the back should be straightened. The cervical and spinal muscles are closely connected with each other, so a certain load will also be delivered to the back.
At any time in case of unpleasant sensations, nausea, pain, it is necessary to interrupt the exercise. You should not begin training if the neck or back hurts, it is better to wait until the pain syndrome subsides. It is also not recommended to engage for some time after taking painkillers that can drown out symptoms of overstrain.
Exercises for the cervical muscle group, as well as for any other, need to be performed with a gradual increase in load. For beginners, only a few repetitions are enough, while experienced athletes can safely do several large approaches.
Core exercises
Complexes of exercises to strengthen the muscles of the neck and their intensity can vary, based on the main goal of training:
- cure osteochondrosis;
- getting rid of cramps;
- quick release of muscle tension during sedentary work;
- sports loads;
- prophylaxis;
- the acquisition of a tight aesthetic appearance.
However, the basic set of movements that involve most of the muscles remains constant: inclinations, turns and their combinations, rotations and isometric loads. You can supplement your workout with a warming massage.
Self massage neck
Massage techniques will help muscles in combat readiness before classes. They activate the influx and outflow of blood and improve lymph metabolism in the tissues. Crumpled muscle fibers are less prone to spasms and sprains during training.
The main techniques of self-massage:
- stroking
- squeezing the edge of the palm,
- trituration,
- deep kneading with fingertips,
- whipping.
Massage should be started from the back of the neck, where the muscle layer is the most powerful. It is important to carefully bypass large vessels and the trachea with the larynx, not to press on them and not to pinch.
Basic workout
Simple single-axis inclinations and turns will help to quickly tone the neck muscles, warm them up and prepare them for more complex exercises. A well-performed workout minimizes the possibility of unpleasant consequences of training - sprains and cramps.
The starting position for each exercise is an even setting of the head and a forward-looking gaze. On exhalation, a training movement is carried out, followed by a slight delay, on inspiration it is necessary to return to the main position.
A large number of repetitions is not required, optimally 3-5 times. No need to make an effort, throw your head back hard or try to overcome the limits of flexibility. The muscles of the back, neck and face should be relaxed.
Exercise List:
- Tilts back and forth. From the initial position, the head slowly lowers forward, the chin tends to the interclavicular fossa. After 2-3 seconds of delay in inhalation should return to its original position. Exhalation is accompanied by a smooth leaning back of the head. Here, special care must be taken not to damage the fragile posterior processes of the cervical vertebrae. After returning to the main position, the exercise is repeated.
- Tilts left and right. The head is tilted alternately left and right, trying to touch the shoulder with the ear.
- Turns left and right. The neck retains its vertical position, the head turns around, the chin should be above the shoulder.
- Pulling back and forth. The chin extends forward, the shoulders remain in place, the neck does not bend, but extends. After returning to the starting position on the exhale, movement in the opposite direction is carried out: the nape rushes back.
Such a warm-up can be carried out at any time of the day to relieve accumulated stress. This is especially useful for office workers who have a high static load on the cervical spine.
Multi-axis movements
Simple tilts, turns and pulls can be combined. Complex movements make the intervertebral cartilage and cervical muscles work in an unusual way.
- Turns from leaning forward. The starting position is the tilt of the head forward, the chin is directed into the interclavicular fossa. The movements are similar to turning left-right. You need to turn your face to the side and try to look up.
- Turns from tilting back. The starting position is the head thrown back. During the exercise, the face turns alternately left and right.
- Tilts back out of a turn. To take the starting position, you need to turn your head to the left, chin - over the shoulder. The movement resembles leaning backward: the chin rises upward, and the back of the head drops down to the opposite shoulder. After several tilts, you need to turn your head to the right and repeat the exercise.
- Rotation Smooth rotation of the head around a vertical axis.
Each of these exercises should be performed very carefully, constantly monitoring well-being. Such a complex movement is unusual for neither muscles nor joints, so you should give them the opportunity to adapt to the load.
Resistance exercises
All previous exercises warmed up and toned muscles and kneaded joints. Now it's time to move on to strengthening the muscles of the neck. For this muscle group, the most convenient and effective are isometric exercises, in which the length of the muscle fiber does not change. In other words, we can say that these are static resistance exercises.
What is the resistance? The muscles of the trainee. Typically, pressure on the head is the palms of the hands, it is only important to choose the right angle. Instead of your own hands, you can use fixed elastic bands.
- Tilt forward with resistance. Fingers of hands to lock and put palms on the forehead. The head tries to lean forward, hands counteract this movement.
- Isometric tilts left and right. Starting position - tilt to the left shoulder. The palm of the left hand is placed on the right temple. Head movement is directed up and right in an attempt to return to a normal position, the hand prevents it. Similarly, an exercise is carried out with an inclination in the other direction.
- Head lift with resistance. The exercise begins with an inclination forward. Hands locked in the lock are placed on the back of the head, preventing the head from rising.
5-10 repetitions of each isometric exercise should be performed. One approach should not last more than 10 seconds. The neck should not be pressed too hard or overly stressed, however, two opposing forces should balance each other.
Healthy neck
These exercises are basic for strengthening the muscles of the neck and back. They help in a short time to significantly improve physical condition and increase the aesthetic appeal of the neck.
The load can be increased with the help of a variety of weighting materials or head stands, however, you must always observe the measure. The neck is a delicate area, one should be careful with her training.
Any discomfort in this area is an occasion to consult a doctor. Pain and cramping can indicate a serious health problem. The intensity of training is also better to discuss with the doctor, who will help you choose the right set of exercises for a particular case.