Our cervical spine is always in a tense state. During the day, we are inclined over the papers. Pupils at the school are also located in a difficult position. When we travel in public transport, the "bow our heads" for phones, tablets, books. As a result, we begin a health problem. Osteochondrosis, neuritis, stagnation, salt deposits, clamping blood vessels, and other ailments. How to prevent these diseases and get rid of the pain in the neck?
The progress of the exercise
If you wish to prevent the disease cervical department, then you need to perform daily 4 basic exercises!
1. Put your hands behind your neck. Massage your neck muscles in a circular motion for 2-3 minutes. This will help relax your muscles and prepare them for further training.
2. Start with the head turns. Slowly turn your head to the left and then the right. Perform all movements smoothly without unnecessary jerks. 10 reps on each side.
3. Slowly is inclined forward and backward. Repeat 10 times.
4. We turn to the rotary motion. To this end, his chin down, trying to cling to the body. Slowly begin to turn your head in a clockwise direction. Perform each exercise carefully. 5 times in one direction and 5 times in the other.
Each exercise, try to perform to the best of your ability. If you feel pain, you should do exercise less intensely. After you complete these 4 basic exercises you need to perform stretching of the cervical spine.
Stretching for the cervical spine
After a workout, our neck, the muscles need to stretch. This will help you two simple exercises of stretching of the complex:
• Place your hands in front of him on the table as if you were once again behind a school desk. Keep your back straight. Slowly lower your head, touching your hands. You will feel a pleasant tension in the spine.
• Put the left bow on the left side of the neck. Slowly tilt your head to the maximum in the right direction. Close your eyes and feel the tension of the muscles. Hold this position for 5-8 seconds. Then perform this exercise, but in mirror image.
You should perform the full range of exercise during the day 2-3 times. So you will be prevented, and remove accumulated tension in the cervical region. You should keep an eye on your posture - this is only a positive impact on your overall health.
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