Our cervical spine is always in a tense state. During the working day, we bend over the papers. Students in school are also in an awkward position. When we travel in transport, we "bow our heads" to phones, tablets, books. As a result, we start to have health problems. Osteochondrosis, neuritis, congestion, salt deposits, vascular compression and other ailments. How to prevent all these diseases and get rid of painful sensations in the cervical spine?
Exercise progress
If you want to prevent diseases of the neck and collar, then you need to do 4 basic exercises daily!
1. Place your hands behind your neck. Massage your neck muscles in a circular motion for 2-3 minutes. This will help relax the muscles and prepare them for further training.
2. Start by turning your head. Turn your head slowly to the left and then to the right. Perform all movements smoothly, without unnecessary jerks. 10 reps in each direction.
3. Slowly perform forward and backward bends. Repeat 10 times.
4. We turn to rotational movements. To do this, lower your chin down, trying to snuggle against your body. Slowly start turning your head clockwise. Do this exercise thoughtfully. 5 times in one direction and 5 times in the other.
Try to do each exercise to the best of your ability. If you feel pain, then you should do the exercise less intensely. After completing these 4 basic exercises, you will need to stretch your cervical spine.
Cervical stretch
After training our neck, the muscles need to stretch. Two simple exercises from the stretching complex will help you with this:
• Place your hands in front of you on the table as if you were back at the school desk. Keep your back straight. Slowly lower your head, touching your hands. You will feel a pleasant tension in the spine.
• Place the left bow on the left side of the neck. Tilt your head slowly to the maximum to the right. Close your eyes and feel the muscle tension. Hold this position for 5-8 seconds. Then do this exercise, but mirrored.
You should do the whole set of exercises 2-3 times a day. So you will carry out prevention and relieve the accumulated tension in the cervical spine. You should monitor your posture - this will only have a positive effect on your health in general.
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