It often happens that girls spend a lot of effort to make their body slim and fit, but forget to pay attention to the neck muscles. Meanwhile, if we talk about youth and beauty, the neck is the first to «give» signs of aging, and the weakness of its muscles is fraught with health problems.
If the work is sedentary
It’s no secret that a sedentary lifestyle can cause serious harm to health. That is why experts do not tire of repeating that with such work, regular physical activity is vital. In particular, untrained neck muscles in these difficult conditions for the body can not serve as a support for the vertebrae, which ultimately leads to their deformation, the appearance of spasms and pain. Preventive measures include activities that allow you to stretch, stretch the neck muscles and improve the indicators of joint mobility.
Exercises can be such (most are performed from the initial sitting or standing position with the back straight, unless otherwise indicated):
I. P.-lie on your stomach, hands freely «let go» to the sides, chin-on the same line as the body, the body itself is relaxed. Alternately turn the head according to the scheme: turn right – return to I. P. – turn left. Ear turning, try to press on the floor. The number of repetitions is 10 times;
On inhaling, deflect the head as much as possible back, on exhaling-lean forward (the chin tends to the chest). Movements should be of such an amplitude that the tension of the muscles is felt, but at the same time smooth and neat. When tilting forward, the extensor muscles are stretched; when deflecting backward, the flexor muscles. The number of repetitions-5-7 times in each direction;
Tilt the head to the right, place the right palm through the crown on the left side of the head. Take a deep breath with your nose, gently press your palm on exhalation, increasing muscle tension. Lock this position for 10-15 seconds. Keep breathing, gently and evenly. On exhalation, gently exert pressure and again fix the pose for a few seconds. If you feel the potential, push again and stop again. These movements allow you to stretch and strengthen the lateral muscles of the neck. Return to the IP, rest and repeat the exercise on the other side of the head;
Make smooth circular movements with your head, as if to describe the circumference of the chin: 5 times in each direction.
Stretching of muscles is necessary to maintain strength and flexibility, increase blood flow in muscle fibers.
Connect to the warm-up complex and exercises for the spine: everything in our body is interconnected – to prevent neck problems, it is important to maintain a healthy state of the entire back. Next, we will offer simple but effective complexes. You can perform them during the morning charge. Clothes should be comfortable, the room-ventilated, the movement-clean, fuzzy. If you feel uncomfortable, dizzy, there were strong painful sensations – you need to stop and rest. The starting position is sitting or standing with the back straight, unless otherwise indicated.
Set # 1. Pull the neck, relieve tension
Press the chin against the chest, make inclinations of the head in different directions (5 times in each direction). Then raise your chin, head back, and make 5 more inclinations in each direction.
Neck training: stretching and strengthening
I. P.-sitting on the floor, legs crossed bent at the knees. The back is straight. Brush clench your fists, place them on top of each other under the chin. Arms bent at the elbows — at an angle of 90 degrees to the body. With effort, press the chin to the fists, resisting pressure. Relax your head. Re-push. The number of repetitions is 4-5 times.
Describing the chin of a semicircle, make rotational movements of the head. First – tilting the head forward, from shoulder to shoulder (5 times); then-deflecting the head back, also from shoulder to shoulder.
Set No. 2. Strengthen muscles, knead the spine
Put your hands on your shoulders. Slide the shoulder blades towards each other so that the elbows are aligned with the body. Press your shoulders with your hands, do not let them rise; The Crown stretches upwards, stretching your neck. The number of repetitions is from 5 to 10 times.
I. P.-sitting at the table. Put your elbows on the table, on the locked hands «lie down» with your chin. With your brushes, Press on your chin, as if you want to lift it. In turn, the chin withstands with counterexertion. The number of repetitions is from 5 to 10 times.
Squeeze your hands into the lock and put them on the back of your head. On exhalation, gently press the back of the head, lowering the head forward until the tension is felt; on inspiration, hold the pressure with your hands and try to raise your head. On exhalation, lower your head forward a little more, resist inspiration. Continue until the chin is completely pressed into the body and it is impossible to lower the head further.
Tilt your head back, relax the muscles around your mouth. With careful effort, start pulling the lower jaw forward and up, as if you want to cover the lower lip with the upper lip. Relax your muscles, then repeat. The number of repetitions is 5-7 times.
Not only excess weight leads to the appearance of the second chin: the weakness of the neck muscles visually causes the sagging of soft tissues. All the exercises described above are very effective in combating this problem. Complete them:
Keep your head flat and try to pull the tip of your tongue towards your nose. Thus, we will strengthen the hyoid muscle.
Tilt your head back and stretch your lips with a tube. Pull them up as if you want to kiss someone big.
From the «right» position, turn the head alternately right and left, while pulling the lower jaw forward.
At the end of all sessions of stretching and strengthening the muscles of the neck, we recommend rinsing it with cold water and, applying a moisturizing cream, doing a light massage: stroking, then patting the back movement of the palm from the center to the ears.
Finess Head 