Gymnastics for Neck

Neck skin requires special care. After all, it is very thin and practically does not contain a fat layer. Many women do not pay attention to this part of the body. At best, it is limited to the fact that they periodically acquire a special skin care cream. As a result, all the same muscles become weak, flabby, an unattractive second chin appears, requiring special treatment. However, the best therapy is known to prevent.

For this reason, to care for the skin of the neck is preferably even before it appeared flabbiness and folds. Moreover, care procedures are completely simple. To do this, it is enough to choose the right cosmetics. In addition, to keep muscles in a tone, you need to make a special gym for the neck. This will tell on.

Exercises to strengthen the neck: general principles

With the help of a set of gymnastics for the neck, you can strengthen the muscles and quite significantly improve the skin tone. Exercise is necessary to maintain the body in good physical form. In particular, correctly selected load will help slow the aging of the skin.

In addition, the gymnastics to strengthen the neck is simply necessary for those who suffer from cervical osteochondrosis. Otherwise, the symptoms will only worse. Such exercises should be done daily and regularly. Only in this case, well-being will improve, the signs of osteochondrosis are minimized.

Exercises included in gymnastics to strengthen the neck muscles are mainly aimed at improving blood circulation. And fulfill it best in the morning hours. It is important that all exercises are carried out in a calm pace. In addition, you need to monitor your breathing - it should be calm, uniform, deep.

These classes you do not take a lot of time. After all, in order to fulfill them and work out the muscles of the spine and neck, just ten or 15 minutes. Before starting the exercises, it is recommended to drink a glass of water.

Test to identify problems with the neck

First you can go through a small test that will show, you have problems with the neck or not. So, try to tip my head in such a way that the chin touched the chest. Now carefully tracked your head back so that your gaze is directed up. After that, turn the head in turn to the left, right. At the same time, try to maximize the chin aside as if you look at my back.

When performing these simple exercises, you should not experience pain or make them through force. If so, then there are most likely problems with the neck. Otherwise, if there is a dizziness, turbidity in the eyes, then it is possible that you have a cervical osteochondrosis. In this case, it is necessary to perform special gymnastics for the spine and neck.

Gymnastics for neck at osteochondrosis

The following exercises are suitable for both treatment and prevention of neck diseases, including cervical osteochondrosis.

1. We assign your head to the back of the head, we relax the lower jaw and open the mouth. From this position, try to make the bottom jaw circular movement. Perform an exercise carefully and slowly to not harm yourself. Then raise the lower jaw, while thirty muscles near the chin. Next, the lower jaw stretch forward.
2. Now the hands are engaged in the castle and substitute them under the chin. In this position, throw off the head slowly back. Create an effort, but know the measure. If you feel that the chin muscles tighten, then, it means that you do the exercise correctly.
3. Now we will relax and place your arms along the body. I lower your head on the chest, after which they rush it in a circle. According to the same way of movement, you should repeat the other way. This exercise is included in the gymnastics complex for pain in the neck.
4. For the next exercise you will need a chair. Sit on it, hand over your seat, the back at the same time should be smooth. After that, drive it, and lean your head as far as possible back. In this position, count to twenty. After that, repeat the exercise again.
5. Now again turn the head left left and at the same time "look around" over the shoulder. Consider up to twenty and relax. Exercise must be done again and then change the side. At the end of the classes need to calm down and relax the neck muscles. To do this, put your hands on your head and try to tilt it back.

Important! What kind of gymnastics would be performed, it should be done slowly, without sharp jerks and efforts. To begin with, 10 repetitions of each exercise will be enough. After 10 classes, it is possible to increase this amount 2 times. Gradually desirable, in general, bring the amount of exercises to 30-35 times. Of course, in this case, exercises included in the set of gymnastics for the neck, you will have more time than usual, but the result is still worth it.

Gymnastics for Neck Dr. Shishonin

Gymnastics for Shashonin's neck was developed by the candidate of medical sciences by Academician Alexander Yuryevich Shishonin. Sometimes this set of exercises is also called the gymnastics of Bubnovsky for the neck, on behalf of the clinic, where it was developed.

1. "Metronome". Turn the head to the side, with the chin, you need to touch the shoulders. After that, we return to the starting position. We perform in each direction 4-6 times. After that, it should be done the same, but with the shoulder you need to touch the ear. It is important that the shoulders do not move when performing charging. These exercises stretch well and relax the neck muscles.
2. "Spring." Now put forward the chin and pull up the chin up. Then we take the neck back and press the chin.
3. "Frame". For this exercise, we put the elbows on the table, intertwine your fingers and put your chin on them. From this position head with hands raise up, with the chin, you need to create resistance. After clicking on your arms and lower them. We relax and delay in this position. Now they compress them in the fists and put on each other.
4. "A look at the sky." Stand up and straighten your back, the head should be kept smoothly, the crown "stretches" up. From this position of the hand, neatly linked to the castle, put on the top, we curtail a little later, after which we strive to return it to its original position. Exercise slowly. Take up to 35 and relax. Repeat again, standing in front of the mirror. So you will clearly see how the neck muscles work.
5. "Fakir". Next, we creep your head, put the right palm from above, and the left on the right ear. Tilt your head to the left shoulder, while having a hand resistance. During that, consider up to 30. Then you can relax. After that, repeat the exercise by making it for the other side.
6. "Heron". Place your palms on your knees. Slowly tighten the chin to yourself, and then upstairs. At the same time, we relax and take the back. "Zamiyat" in this position is 20-30 seconds. We make a small stretching, not applying special efforts. Next, repeat the exercise in the opposite direction.
7. "Goose". Perform an exercise standing. Hold your chin parallel to leg socks. Gently pull the neck forward. Fix in this position 20-30 seconds. At the same time, the exercise is reminded by the movement of the goose, therefore they received the appropriate name.

Gymnastics Butrimova for Neck

Developed by Dr. Butrimovy for the treatment of cervical osteochondrosis.

1. I tilt your head into one, then in the other side. Do it follows slowly, relaxing as much as possible.
2. Lower your head to the chest. Then carefully perform circular movements. In no case do not overdo it and do not make sharp jerks.
3. Tilt your head right and then try to look behind your back. We repeat the same action on the other side.
4. Now we straighten the chest, put your hands on the shoulders and with the strength of the stretch the neck up, with the fingers need to be pressed down. After that, inhale and hold your breath about 10 seconds. Then exhale and relax.

Gymnastics qigong for neck

Contributes to relaxation and restoring the flexibility of the neck. Directed to the activation of biologically active points and energy flows.

1. Perform smooth slopes head forward. At the same time adjust your breathing. It must be deep and slow.
2. Make ahead. Hay muscles keep relaxed. Hold in this position for 20 seconds.
3. Perform smooth slopes head left and right.

Gymnastics for face and neck

1. For this exercise, carefully pull the lips into the tube. In this position, try to speak vowels. Articulation at the same time should be quite clear. Thanks to such a load, you can work not only the neck, but also your voice.
2. Now we strain the muscles of the neck, the corners of the mouth are directed down. Throw in this position for a few minutes and relax.
3. Put now the forehead on the palm and make attempts to lower your head down. With the palms you need to create resistance and pull your head up.
4. For the next exercise, we will need a pencil or something like that. We take him in my mouth, put forward the selection and try to draw imaginary lines and patterns in the air.
5. If you have a thin and dwelling neck, then you will be useful for you to perform the following exercise, which is part of the gymnastics for the muscles of the neck. So, put your hands on the shoulders, raises some elbows, and make circular movements. We repeat 9-12 times in both directions. At the same time, your hands must be at the level of shoulders.

Contraindications for gym for neck

Gymnastics for neck is contraindicated:

1. With the exacerbation of osteochondrosis.
2. If there are pronounced pain in the neck.
3. In the presence of a tumor in the cervical department.

Cautions:

1. If you spend a set of exercises, then wearing special belts and devices for pulling the cervical vertebrae is extremely contraindicated.
2. Gymnastics in the hernia neck is carried out only under the strict observation of the doctor.
3. In no case, do not select yourself gymnastic exercises in the presence of any diseases in the cervical spine, including osteochondrosis. This should be done only on the recommendations of the doctor.

Conclusion

In order to preserve the beauty of the neck, you should not stop only on the exercises. In particular, it is not recommended to sleep on a high pillow. In addition, try less frequently to tilt your head. If this requires your kind of activity, then do the above-mentioned medical gymnastics for the neck in the interruptions. In addition, try not to slouch and keep your head straight.

Gymnastics for neck: video