Is it possible to knead the neck in a circular motion. Knead your neck

Quite often, close people turn to each other with a request to stretch their necks. It is important to perform impromptu massage sessions correctly so as not to harm.

Why is it useful to stretch your neck

The collar area includes the back of the neck and the space between the shoulder blades. Many important vessels and nerves pass here. For people who work with their hands (for example, hairdressers, computer scientists, engineers), this zone suffers especially. This is because the main muscles that support the arms are located here. The muscles spasm, get tired, because of this, the blood supply to the spine worsens (this provokes osteochondrosis), the organs and arteries that pass through this zone suffer.

The group of organs dependent on the upper thoracic and cervical parts of the spine includes the heart and the brain. Therefore, in people who suffer from neck numbness, memory decreases, attention deteriorates, heart and head often ache. When kneading the collar zone, the muscles manage to relax, the blood supply is restored, the vessels expand, and the state of health improves.

How to do massage

Before performing a massage, you need to measure your patient's pressure: the procedure will lower it, and if the pressure is low (below ninety to sixty mm Hg), you cannot conduct a session.

If the massage is performed at home, the person lies on his stomach, if in other conditions he sits down, his head should be placed on his hands or on the surface. The patient takes a comfortable position for himself, which is what the massage therapist needs.

Massage cream into palms, warm up to body temperature, spread on the collar area. Apply the cream on the skin with smoothing movements, try to feel if there are clamps in some areas (you can feel denser muscle areas than in other areas). Keep in mind that these areas have a paler skin tone than others. The clamps should be massaged more thoroughly than the rest of the areas.

Stretch the deep muscles that are located along the upper thoracic spine. Place your hands on the skin, with folded hands, run a wave over the skin with your thumbs ten times.

Massage your neck muscles. Grab them like a pincer and knead very gently, bending your fingers. Press lightly. If you overdo it, you can greatly reduce the pressure, dislocate the vertebrae.

Move to the posterior muscle group in the shoulder girdle (between the top edge of the shoulder blades and the spine). Muscles will stretch better with a variety of techniques. Massage the muscles with your fingertips, nails. Tuck the skin with the underlying muscles into a fold.

Massage the area between the shoulder blades, left and right in turn. Place your hand behind your back and try to go under the bone. If possible, massage the rest of the back, as well as the scalp and feet. Finish the massage on the neck area with smoothing strokes.

Do you have VSD? Panic attacks? Dizziness and fatigue? Or is it all at the same time? Pay attention to your neck. This could be the reason.

If you are tormented by headaches, tinnitus, dizziness, fatigue, black dots in front of your eyes and other troubles with the body, then perhaps your neck muscles are tightly tightened. In this article, you will learn how to get rid of muscle clamps in the neck and most importantly - how to do it safe and effective.

Why do you think the number of people suffering from vegetative-vascular dystonia has increased so much recently and, as a result,? And often these people are young enough, and talk about age-related changes somehow inappropriate.

I think you yourself know the answer. Blame it all - our modern way of life. Computers and smartphones are the main “killers” of the neck and the cause of cervical osteochondrosis.

You look at today's youth - they walk down the street and endlessly dull into their smartphones and move as if on autopilot. What kind of neck can withstand such constant stress?

Or this constant sitting at the computer for many hours in a row. No cool and sophisticated computer chairs will help here. It is not without reason that they say today that sitting for a long time is a new smoking. Immobilized muscles in the neck and shoulders constrict blood vessels, causing fatigue, and can even damage the central nervous system.

There is a well-established expression - "text neck". And not only users of smartphones and tablets are subject to it, but also everyone who sits at a computer for a long time.

The second reason is, of course, a huge mass of various stresses that accumulate like a snowball. As a result, a person unconsciously seeks to hide, to pull his head into his shoulders, to close himself off from everything and everyone. The typical pose of such a person is that the shoulders are raised almost to the ears, the back is stooped, and the head, on the contrary, is thrown back.

All this leads to chronic stiffness of the neck muscles and the corresponding symptoms of cervical osteochondrosis: headaches, dizziness, "whistling" in the ears, darkening of the eyes and other troubles.

Squeezed neck muscles and headaches what to do?

In my last article, I already talked about what muscle clamps are, where they come from and how to deal with them. There are also tons of links to related articles and exercise videos.

However, as for the muscles of the neck, they should be discussed in more detail, because the place is thin, and improper work with it is fraught with complications.

What you need to know about the cervical spine

The main commandment of the healer is - do no harm! The same applies to the patient himself, if he decides to work independently with his own body. If we talk about the neck, then here this commandment must be multiplied by at least 10.

The authors of various methods for working with the neck can be divided into two opposing camps. Some advocate active twisting-spinning by the neck, stretching, massaging, and in the most benign case - post-isometric relaxationwhere no obvious movement is observed.

Others, on the contrary, argue that in no case should you turn your head around, and in general not climb into the neck yourself, but go urgently to the doctors, they say, they are smarter and know everything.

The truth, as always, is in the middle. Too active rotation of the head, of course, is not useful, as is the appeal to doctors, who by no means all know exactly what they are talking about.

Since my blog is about finding solutions on my own life problems, then here I will only consider self-help techniques when working with the cervical spine.

And the first thing that should definitely be taken into account is instability of the cervical spine... So that you know, it is observed in the vast majority of peoplewho have certain neck problems.

As you probably know, a person has 7 cervical vertebrae in total. For most people, the first two on top and the last two on the bottom are usually pinched. In this case, the entire thoracic region is most often clamped (hence the stoop).

Tightness does not mean that the spine is wedged. The small deep muscles that connect the vertebrae are clamped. It is they who restrict movement.

But somehow you have to turn your head! So we rotate our neck at the level of 3, 4 and 5 vertebrae. As a result, the following picture is observed: 1, 2, 6 and 7 vertebrae are clamped, and 3, 4 and 5 between them dangle as they want. This is called instability of the cervical spine.

The consequences of such instability are obvious - it just leads to many problems, voiced at the beginning of the article. But the cervical arteries pass through these vertebrae. And any clamp is fraught with a violation of the blood supply to the brain, corresponding glitches, accelerated degradation and subsequent reincarnation into a stoned fox.

What exercises to do with cervical osteochondrosis?

What if the neck is in chains? So, returning to active exercises with the neck, including the post-isometry common today (this is when you rest your head in your palms and press on them, but the head remains in place) - don't do it at random!

If your neck is unstable, then such exercises will simply lead to even more laxity. Do you need it? No, don’t! Therefore, we do everything very carefully, slowly and in every possible way protecting our neck.

No sharp turns, bends or head twisting! This will not do you anything useful, it will only make the problem worse. Some authors recommend doing this slowly and staying at the extremes for a long time. This helps to stretch tight muscles. But it's easy to overdo it and pull too hard. As a result, the muscles can spasm even more.

The best option is the same post-isometric exercises. But! Not with the rest of the forehead or the back of the head in the palm of your hand. It is not right! So you can easily move the vertebrae with a "ladder". If you hold your head from behind, then hold the neck with your palms and lower part the back of the head, not the back of the head itself. Then the vertebrae will not move.

In general, the most ideal exercise is not to rest your head in your hands, but just lie on the floor and raise your head, lock in this position for 10 - 15 seconds, then lower your head and relax. Lying on your side you can not move your head at all, just hold it straight for the same 10 - 15 seconds. Repeat each exercise 5 - 6 times. It's all!

In his book “Yoga. The art of communication "Viktor Boyko recommends doing this simple exercise to strengthen the neck muscles not for 10-15 seconds, but until an unpleasant sensation appears. As soon as it appeared, immediately finish.

You will be surprised that in the prone position and on the sides you can quite normally hold your head up to 2 minutes or longer, but in the supine position you can hardly hold out longer than 30 seconds. This indicates weakness in the anterior neck muscles. And since they are weak, then this weakness is compensated by the back muscles and therefore they are excessively overstrained.

Massage and kneading the neck muscles

In addition to exercise, you should also do self-massage of the neck muscles. There is nothing complicated here. The basic rule is not to rush, not to press hard and not to rub, like a washcloth in a bath. Keep your hands warm. Anyone knows how to do this. It will be good to lubricate your hands with any massage oil, so as not to really rub your skin.

First, you should do light stroking movements with your hands from top to bottom, from the back of the head to the back and from the middle of the back to the shoulders. When the muscles warm up a little, you can begin to slowly crush them and push them with your fingers, moving all the same from top to bottom and from the center to the periphery.

The most tense muscles are the so-called short neck extensors... They take on the entire load of holding the head. But the long extensors, which actually have to do this job, are literally atrophied in most people. And, in addition, in these long extensors, and in the trapezium too, a large number of trigger points usually accumulate, which also need to be thoroughly massaged.

Best told about it in his video Anton Alekseev ... I recommend!

Straight posture against muscle tension in the neck

And finally, let's talk about an even posture. Everyone knows that this is right and necessary, but they just slouch anyway. Vladimir Pavlukhin spoke very sensibly and clearly about the effect of stoop on the muscles of the neck in his book "To himself a chiropractor". Here's what he writes:

“… Very often the setting of the neck in the extension position [When the head is thrown back, as it were. - approx. mine] occurs in people with a stooped posture (Figure c)

This becomes clear if we imagine the vertebrae in the form of cubes folded in a column. If the lower cubes are displaced in one direction, then in order to maintain balance, the upper ones must also be displaced - only in the opposite direction.

Approximately the same happens with the neck, if in thoracic increased backward bend (stoop). In order to keep the head in balance, and bring the line of sight to the level of the horizon, our vestibular apparatus gives the command to "straighten the neck."

Consequently, in people with postural disorders, the neck is initially in the same position as in a person with normal posture, who raised his head and gazed at the sky ... "

You understand? Stooped people seem to be looking high up all the time. What kind of tension builds up in the neck over time ?! Here you try to stand for at least 5 minutes with your head thrown back. At best, the neck will quickly get tired, or else the head will spin out of habit. And stooped people always have such a posture. Always, Karl !!!

And as he correctly notes

And now you can imagine what would happen if a person with such a spine tried to do, say, aerobics and began to twist his head. Turns in such a neck will be carried out with all the ensuing consequences. Therefore, pay attention to posture before treating your neck.

findings

1. Make sure your posture is in good shape before attempting any neck clamping exercises. If not, correct it forward, and only then grab the neck.
2. Not all neck exercises are created equal. Any rotation of the head, especially in a circle, is practically completely useless and even harmful. Don't do that!
3. Do not forget to often knead and massage your neck and trapezius muscles. Often, ordinary self-massage with hands or "rolling" with a tennis ball can significantly weaken or completely remove muscle tension in the neck.
4. Post-isometric exercises are useful, but they also need to be done wisely. The safest and most effective option is to lift and fix your head while lying on your stomach, back and sides. At the same time, in the lateral position, it is enough just to keep your head straight.

Hope this article helped you understand the muscle clamps in your neck. Bookmark it so you won't forget and share it on social networks.

If you sit at the computer for a long time, pushing your head forward, or lowering it, looking at your smartphone, your neck muscles have a hard time. Constant tension causes stiffness and pain.

Lifehacker collected exercises Yoga for chronic neck pain: a pilot randomized controlled clinical trial. , Yoga for Chronic Neck Pain: A 12-Month Follow-Up for stretching and strengthening the neck, shoulders and chest, which will relieve soreness and help to avoid them in the future.

When exercise won't help

This complex is not designed to treat specific disorders. If you have been diagnosed with osteochondrosis, herniated discs or other diseases, a doctor should prescribe gymnastics.

If pain persists for several days, builds up or is accompanied by headaches, nausea, fever, and seek medical attention as soon as possible.

What exercises to do

The complex consists of two parts: simple stretching and muscle strengthening exercises and safe yoga asanas.

Exercise at least three times a week, and even better every day.

If pain occurs, stop immediately. After the exercise, the stretch area should feel relaxed and soft.

How to do stretching and strengthening exercises for your neck and shoulder muscles

You will need a chair. Sit on the edge, straighten your back, lower and straighten your shoulders. Do each exercise for 10-15 seconds.

1. Turns and tilts

13. Transfer of hands behind the head

Take the ends of the towel, pull it tight and move your straight arms up. Submit upper part body forward and take straight arms with a towel further behind your head.

How to do yoga exercises

Follow the rules carefully and do not hold your breath. Maintain each pose for 30 seconds.

1. Half tilt forward with emphasis on the wall (simplified uttanasana)

Stand straight two steps from the wall facing it. Place your feet hip-width apart so that you feel comfortable. From this position, bend into hip joint and lean forward with your back straight to a 90 ° angle between your body and legs. Place your hands on the wall.

Try to straighten and stretch as much as possible. Hold the pose for 20-30 seconds.

2. Warrior Pose II (virabhadrasana)

Stand straight, spread your legs wide, point the toes of your feet forward, raise your arms to the sides, connect and straighten your fingers.

Expand your right foot 90 ° to the right. Bend your right leg at the knee to a right angle or close to that, and move your left leg back. Distribute your weight between your two legs.

Twist your pelvis, stretch your back, lower your shoulders. Try to open your pelvis and chest... Repeat the pose on both sides.

3. Twisting (bharavajasana)

Sit on the floor, bend your right leg at the knee, turn your shin outward and place your heel next to your pelvis. Bend your left knee, place your left foot on your right thigh.

Distribute the weight between the two ischial bones, pull the spine up. Place your right hand on your left knee and turn your body and head to the left, with your left hand grab the left toe. Repeat on the other side.

4. Child's pose

Get on all fours, bring your feet together, and then lower your pelvis to your heels. Lean forward, straighten your back and stretch your arms straight in front of you, touch your forehead to the floor and completely relax in this position.

(osteochondrosis of the cervical spine) - how to treat your neck yourself

What do a programmer, accountant and painter have in common? This disease significantly impairs the quality of life and human performance. Prolonged static or uncomfortable head position leads to changes bone tissue cervical vertebrae.

As a result, others are injured. soft tissue: nerves, blood vessels, ligaments, muscles, of which a great many pass through the neck.

Often a person has been drinking valerian for many years "from the heart", or aspirin "from the head", and does not even know that the neck needs to be treated.

Many patients, having cervical osteochondrosis spine, complain, first of all, of pain, dizziness and limited movement in the neck. But no less often there are pains or numbness in the chest, arms, various parts of the head, tinnitus, nausea and the so-called. These symptoms can appear both in the morning (with the wrong position during sleep) and in the evening (due to an uncomfortable working position).

The initial symptoms of cervical osteochondrosis can be felt even at the age of 20. And the earlier you start prophylaxis, the longer you can do without medication.

If you feel fatigue and discomfort in the neck, a relaxing massage of the neck and collar zone will help.

Soft circular movements kneading the neck and shoulders can be easily done even to oneself. There is no need to try to "correct" something - our task is simply to relax the muscles and improve blood circulation.

Simple gymnastic exercises will help people with cervical osteochondrosis. You can recall the turns and rotations of the head familiar to everyone from school. It is more interesting to try to draw, or write something with an imaginary pen between your teeth.

Try to do these warm-ups 3-4 times during your working day. Watch your posture - neck and back are straight, shoulders are straight. Use resilient orthopedic pillows for a more comfortable sleep.

If a cervical osteochondrosis has been manifested for several years, significantly worsening the quality of life, it is necessary to turn to.

Currently, there are many approaches of traditional and alternative medicine that can help almost any patient with osteochondrosis. Although it is almost impossible to completely cure an already developed disease, it is possible to effectively relieve symptoms and slow the progression of the disease. So do not forget about your neck, because it carries the most important thing you have - your head.

Self-massage of the neck or original treatment of the disease "Cervical osteochondrosis of the spine"

Start with a massage on the back of the neck.

Neck massage should be done with one or two hands.

Starting position:

Sitting on a chair - the back should be straight, the legs should be bent at the knees, preferably at a right angle, the feet should be shoulder-width apart. You can sit at the table. At the same time, it will be convenient for you to lean your elbows on the table so as not to keep your hands on weight;

Standing. Set your feet shoulder-width apart. Distribute the whole body mass evenly on the right and left legs. Start with a massage on the back of the neck.

First, let's talk about self-massage for the back of the neck. It is supposed to start with stroking. It is performed with both hands, while making movements from top to bottom, at first barely touching the skin, then increasing the pressure. If it is uncomfortable with both hands, then you can do stroking with one hand, and with the other hold the first by the elbow, periodically changing the position of the hands.

1. Stroking - hold one (the other supports her by the elbow
(photo 1 ↓)) or with both hands, making movements with tightly pressed palms in the direction from top to bottom, starting from the border of hair growth to the shoulder joints (photo 2 ↓).

2. Squeezing - perform along the same massage lines as stroking: with the edge of the palm on the side of the neck, the massaging hand of the same name (photo 3 ↓), and with a bump thumb - on the opposite side (photo 4 ↓).

3. Trituration - with the fingertips of both hands rubbing along the back of the head (at the points of attachment of the neck muscles to the occipital bone) from ear to ear in rectilinear circular movements, directing the hands towards each other (photo 5 ↓). Next, rubbing is carried out along the cervical vertebrae from the border of hair growth to the back.

4. Kneading - use gable kneading: grasping the neck muscle with the pads of the thumb and the other four, as if crushing it, simultaneously shifting towards four fingers. Kneading is done with the right hand on the left side of the neck, and with the left hand on the right side (photo 8 ↓).

You can massage the side of the same name with each hand, kneading the phalanges of the fingers of the same hand (photo 9 ↓).

5. At the end of the self-massage of the neck, stroke with both hands at once, starting from the back of the head and smoothly move to the upper corners of the scapula. When stroking with one hand, massage movements go to the shoulder towards the deltoid muscle (photo 10 ↓).

Next, they proceed to self-massage of the front of the neck.

Neck massage from the front is performed with the palmar surface of the hand, starting from the chin to the collarbone. Do not massage carotid arteries and veins (photo 11 ↓).

Massage techniques. On the cervical muscles, stroking, rubbing and kneading with one or two hands are used.

1. Stroking - perform from lower jaw to the chest. The action of the hands should be gentle. It is advisable that the skin under your hands does not move (photo 12 ↓).

2. Trituration - done around the sternocleidomastoid muscle behind the ear. Perform the techniques in a circular manner, alternately one, two, etc. fingers. Then the muscle itself is rubbed in circular movements: from the earlobe, from the very beginning of the muscles, down the anterolateral surface of the neck to the sternum. You can rub only the lateral surfaces of the neck, since in the middle there is thyroid (photo 13 ↓).

3. Kneading - gently knead the lateral surfaces of the neck from the earlobe to the jugular fossa. Kneading the sternocleidomastoid muscles is performed separately. Knead on one side first and then on the other. To relax the muscles, the head should be slightly tilted in the opposite direction, the chin should be raised and turned towards the muscle being massaged. A gable-shaped circular longitudinal kneading with one hand is applied: with the thumb and the rest of the fingers, grab and gently "crush" the muscle (photo 14 ↓).

4. Stroking - perform planar stroking from top to bottom along the sternocleidomastoid muscles. Then - patting with the palmar and back surfaces of the fingers on the back and side surfaces of the neck. Finish the neck massage with clasping strokes. It is advisable to supplement the self-massage of the neck with tilting, turning the head and rotating it in both directions. Perform all movements at a slow pace, gradually increasing the range of motion (photo 15 ↓).

Our neck is a very vulnerable and important part of our body. It connects the brain and body, all vital vessels and nerves pass through it. Therefore, it is important to maintain the health of the cervical spine. And gymnastics for the neck will help us with this, which includes a whole range of exercises.

Let's prioritize

It is unlikely that many people do this kind of gymnastics on purpose. People turn their heads, stretch. Often they unconsciously tilt their heads to the sides when they sit in one place for a long time. These are reflex actions aimed at warming up the neck.

Knowing what exercises are best to stretch and strengthen cervical spine, it will be easier for us in such moments to understand what exactly to do. And we will not turn our heads unconsciously.

As we have said more than once, it is important to know why we are doing things. The complex of cervical gymnastics is very important, which is obvious:

1. When the weakness of the neck muscles is pronounced, the spine is stressed under the weight of the head. It leads to cervical osteochondrosis, pinched nerves, that is, pain and stiffness in movements. If the muscles are weak, they must be strengthened without fail from an early age. This is pain prevention.
2. When you work for a long time (most people do it today, the 21st century is the century of sitting or lying), muscles become numb and make it difficult for blood to flow to the head and back to the body. Fresh blood saturated with oxygen enters the brain in insufficient quantities - you have headache, dizziness, darkening of the eyes, a powerful feeling of fatigue and a great desire to gape. Just at such moments you need to get up and stretch. And if it is not possible, at least perform a series of neck exercises. This is the prevention of strokes.
3. Over the years, the mobility of the joints of the body becomes less. This can be avoided by doing it regularly. medical complexso that the joints do not forget about their mobility. Here's another important reason to stretch your neck.
4. If you have a pinch or osteochondrosis, neck gymnastics will save you from pain and help you forget about dizziness and tinnitus. This is already a treatment.

Now let's take a look at what exercises do neck gymnastics consist of. The main load that the cervical spine will experience is static. The main exercises for the cervical spine consist of 10 elements. The video shows the complex itself, and then you will find a detailed text description of all the exercises.

A set of exercises for the neck

1. Pendulum.
2. Spring.
3. Goose.
4. Look to the sky.
5. Frame.
6. Fakir.
7. Airplane.
8. Heron.
9. Wood.
10. Stretching complex.

We were looking for the most effective set of exercises for strengthening the neck for a long time, and decided to stop at the option proposed by osteopaths and neurologists. The names of the exercises reflect their essence.

If, while doing any of the exercises, you have pain, reduce the range of motion. If this does not help, then you should not do this exercise yet.

For a weak and aching neck, only static load should be used. It's too early to talk about dynamics. And in general, it is harmful in this case (except for stretching).

All exercises are performed while sitting with a straight back. Everything is done slowly and smoothly. This is a therapeutic complex for strengthening the cervical spine. Their other role is neck exercises.

Pendulum

From the "head straight" position, we make bends to the sides. In each extreme position we hold our head for 7-10 seconds. In this position, you need to stretch a little so that it is not so easy to hold your head.

We tilt to the right. We return to the starting point, and without stopping we go to the left. We do this 3-5 times for each side.

Spring

From the position, we are trying to unfold the chin inside to the Adam's apple. In this case, the head does not fall, but rather turns in one place. We hold on like this for 10 seconds. Then we return to the starting position, stop there for 1 second and pull the chin up. The head is back in place.

Thus, the head simply scrolls up and down around its center. We do 3-5 times for each direction.

Goose

We pull the chin forward. The head goes off after him. Then, from this position, we pull the chin first to the left side of the chest, hold this for 10 seconds. We return to the starting position, freeze there for 1 second, then do the same towards the right side of the chest. So 3-5 times to each shoulder. All of these turns are done with the head extended forward. And each time we return to the starting position, straightening the head to its normal position.

Looking to the sky

From the "head straight" position, we turn the head to the side, as if we were looking around. We slightly lift our heads, as if we saw an airplane flying from behind in the sky. We look at him. We fix the head in this position for up to 10 seconds. We return to the initial one, where we freeze for 1 second. We turn our head to the other side. We make 3 turns in each direction.

Frame

We sit straight, look ahead. We put our right hand on left shoulder, elbow level with shoulder. We turn our head towards the right shoulder and put our chin on it. We sit like this for 10 seconds, then return to the starting position, lower our hand. We raise our other hand to the other shoulder. We put the chin on the other side. Thus, this is an exercise with the head resting on the shoulders.

In the starting position, we freeze for 1 second. We do 3 repetitions in each direction.

Fakir

We raise our hands and bring them together with our palms to each other exactly above our head. From the head to the base of the palm, about 10-15 cm remains. In this position, we turn our head to the left, with our nose resting on the biceps of the hand. We sit like this for 10 seconds. On the way to the other side, we linger in the "head straight" position for 1 second. We do 3 repetitions on each side for 10 seconds.

Airplane

We spread our arms to the sides like wings. We hold for 10 seconds. We lower it, wait a couple of seconds and spread our arms again. We do this 3 times.

Then, "we lay down on the wing", first on the right - we do it 2 times for 10 seconds. Then to the left. Also 2 times. That is, first you tilt your arms so that your right hand is higher than the left (in this position the plane makes turns), then vice versa.

Heron

We spread our arms a little back, palms turned to the hips, as if you are going to lean on them while sitting.

We lift our head up, and stretch our chin in the same direction. We sit like this for 10 seconds. We return to the position when the hands are on our knees, and the head is straight - we rest like this for 3 seconds and again depict the heron. In this exercise, your task is to look like a heron 5 times.

Wood

We raise our hands above our head with our fingers to each other. We keep our fingers at a distance of 10 cm from each other. The head does not move, but looks straight. We hold on like this for 10 seconds 3 times. Do not forget to stop at the starting point - this is rest and restoration of blood flow.

All of the above exercises are performed for neck pain and as a preventive measure to train it. Static loading is magically useful.

Stretching

In the starting position with the right hand we take left side head and pull it to the right to the shoulder as much as possible. We fix the position for 10 seconds in the extended phase. We return to the original and do the same in the other direction with the second hand. We repeat 2-3 times for each side.

Then we help our hands to stretch forward, grabbing the head in the back of the head. The task is to touch the chest with the chin. After that, gently and under control bend your head back.

Helping to tilt your head diagonally to the right and left with your hands. And, finally, we turn the head as far as possible to the right and to the left.

Neck strength - is it needed?

There are other exercises for the cervical spine that involve the use of weights. If you are not a professional athlete, there is no point in them. Why load your neck flexors with pancakes when you can do without it.

The neck is formed by those muscles that are additionally pumped during hyperextension, deadlift and other exercises.

Moreover, a static load is much more useful than a dynamic one. It allows you to strengthen your neck muscles without the risk of damaging them. But a neck injury is unacceptable. Especially if your cervical spine is not doing well anyway.

This is the main physiotherapy for the neck ends. Do it once a day and your neck will be fine!

Effective Exercises:

Trainer's advice: Always warm up before exercising. It prepares the muscles for the load and protects you from injury.