Gymnastics for the neck

The skin of the neck 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. In the best case, they are limited to periodically acquire a special skin care cream. As a result, the muscles still become weak, flabby, an unattractive second chin appears, requiring special treatment. However, the best therapy, as you know, is prevention.

For this reason, it is desirable to take care of the skin of the neck even before sagging and folds appeared on it. Moreover, it is not difficult to carry out the care procedures. To do this, it is enough to choose the right cosmetics. In addition, in order to keep the muscles in good shape, it is necessary to do special gymnastics for the neck. We will talk about this further.

Gymnastics for strengthening the neck: General principles

Using a complex of gymnastics for the neck, you can strengthen muscles and quite significantly improve skin tone. Physical exercises are necessary to maintain the body in good physical form. In particular, a properly selected load will help slow down the aging of the skin.

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

The exercises that make up the gymnastics to strengthen the muscles of the neck are mainly aimed at improving blood circulation. Moreover, it is best to perform it in the morning. It is important that all exercises are carried out at a calm pace. In addition, you need to monitor breathing - it should be calm, uniform, deep.

These classes will not take much time from you. Indeed, in order to fulfill them and work out the muscles of the spine and neck, only ten or 15 minutes is enough. Before starting exercises, it is recommended to drink a glass of water.

Test for identifying problems with the neck

To begin with, you can go through a small test that will show whether you have problems with the neck or not. So, try to tilt your head forward so that the chin touches the chest. Now carefully throw your head back so that your gaze is directed up. After that, turn your head in turn to the left or right. At the same time, try to take the chin as much as possible as if you look behind your back.

When performing these simple exercises, you should not experience pain or do them through force. If so, then you most likely have no problems with your neck. Otherwise, if there is dizziness, clouding in the eyes, it is quite possible that you have cervical osteochondrosis. In this case, it is necessary to perform special gymnastics for the spine and neck.

Gymnastics for the neck with osteochondrosis

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

1. We take your head to the back of the head, relax the lower jaw and open our mouths. From this position, try to make a circular movement with a lower jaw. Perform the exercise carefully and slowly so as not to harm yourself. Then raise the lower jaw, while thoroughly strain the muscles near the chin. Next, stretch forward.
2. Now we clasp the hands in the castle and substitute them under the chin. In this position, we slowly throw your head back. Make an effort, but know the measure. If you feel that the chin muscles tensed, then you are doing the exercise correctly.
3. Now relax and place our hands along the body. We lower your head to the chest, after which we roll it in a circle. According to the same movement scheme, the other way should be repeated. 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, take your hands into the seat, the back should be even. After that, bend, and throw your head as far back as possible. Read to twenty in this position. Then repeat the exercise again.
5. Now again, carefully turn your head to the left and at the same time “look around” over your shoulder. Read to twenty and relax. The exercise must be done again and then change the side. At the end of the lesson, you need to calm down and relax the muscles of the neck as much as possible. To do this, put our hands on the head and try to tilt it back.

Important! Whatever gymnastics you perform, it must be done slowly, without sharp jerks and efforts. To begin with, there will be enough 10 repetitions of each exercise. After 10 classes, you can increase this amount by 2 times. Gradually, it is desirable, in general, to bring the number of exercises to 30-35 times. Of course, in this case, the exercises included in the set of gymnastics for the neck will take more time than usual, but the result is still worth it.

Gymnastics for Dr. Shishonin's neck

Gymnastics for the neck of Shishinin was developed by the candidate of medical sciences academician Alexander Yuryevich Shishonin. Sometimes this set of exercises also call Bubnovsky gymnastics for the neck, on behalf of the clinic where it was developed.

1. "Metronome". Turn the head to the side, while the chin needs to touch the shoulders. Then we return to the starting position. We perform in each direction 4-6 times. After that, the same should be done, but at the same time you need to touch the ear with your shoulder. It is important that the shoulders do not move when charging. These exercises stretch well and relax the muscles of the neck.
2. "Spring". Now we move forward the chin and pull the chin up. Then we take the neck back and press the chin.
3. "Frame". To do this, put the elbows on the table, weave our fingers and put the chin on them. From this position, we raise the head with our hands up, while the chin needs to create resistance. After click on our arms and lower them. We relax and linger in this position. Now we squeeze them into fists and put them on each other.
4. "A look at heaven." Stand up and straighten your back, the head should stay evenly, the crown "stretches" up. From this position, the hands, neatly linked to the castle, put on the crown, we tilt the head a little forward, and then strive to return it to its original position. Perform the exercise slowly. Read 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 tilt the head, put the right palm on top, and the left on the right ear. We tilt our heads to the left shoulder, while resisting with your hand. During which count up to 30. Then you can relax. After that, repeat the exercise by doing it for the other side.
6. "Heron". We place the palms on the knees. Slowly pull the chin to us, and then up. At the same time, we relax and take it behind the back. “Freeze” in this position for 20-30 seconds. We make a small stretch without making special efforts. Next, repeat the exercise in the opposite direction.
7. "Goose". We perform a standing exercise. We hold the chin parallel to the socks of the legs. Gently pull the neck forward. We fix in this position for 20-30 seconds. In this exercise, the movements are somewhat reminiscent of the movements of the goose, which is why they received the appropriate name.

Butin's gymnastics for the neck

Designed by Dr. Butrimov for the treatment of cervical osteochondrosis.

1. We tilt the head in one direction or the other. This should be done slowly, relaxing as much as possible.
2. We lower your head to the chest. Then we carefully perform circular movements. In no case do not overdo it and do not make sharp jerks.
3. We tilt the head to the right and then try to look behind the back. We repeat the same action on the other side.
4. Now straighten the chest, put our hands on the shoulders and pull the neck up with force, while you need to press the fingers down. Then take a breath and hold your breath for about 10 seconds. Then exhale and relax.

Qigong gymnastics for the neck

Promotes to relax and restore the flexibility of the neck. Aimed at activating biologically active points and energy flows.

1. Perform smooth tilts with your head forward. At the same time, adjust your breathing. It should be deep and slow.
2. Rigger forward. Keep the neck muscles relaxed. Hold in this position for 20 seconds.
3. Perform smooth tilts with your head left and right.

Facial gymnastics

1. For this, the exercises carefully stretch the lips into the tube. In this position, try to say vowels. The articulation should be clear enough. Thanks to such a load, you can work out not only the neck, but also your voice.
2. Now we strain the neck muscles, the corners of the mouth are directed down. We freeze in this position for a few minutes and relax.
3. Now we put the forehead in the palm of your hand and make attempts to lower your head down. In this case, you need to create resistance and pull your head up.
4. For the next exercise, we need a pencil or something like that. We take it in the mouth, put forward the collections and try to draw imaginary lines and patterns in the air.
5. If you have a thin and sinewy neck, then it will be useful for you to perform the following exercise that is part of the gymnastics for the neck muscles. So, we put our hands on the shoulders, raises a little elbows, and make them circular movements. We repeat 9-12 times in both directions. At the same time, your hands should be at the shoulder level.

Contraindications for conducting gymnastics for the neck

Conducting gymnastics for the neck is contraindicated:

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

Cautions:

1. If you carry out a set of exercises, then wearing special belts and devices for stretching the cervical vertebrae is extremely contraindicated.
2. Gymnastics for the neck of the neck is carried out only under the strict supervision of a doctor.
3. In no case do not select gymnastic exercises yourself 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 maintain the beauty of the neck, do not stop only on exercises. In particular, it is not recommended to sleep on a high pillow. In addition, try to tilt your head less often. If this requires your kind of activity, then do the above therapeutic gymnastics for the neck in breaks. In addition, try not to stoop and keep your head straight.

Gymnastics for the neck: video