Exercises for the muscles of the neck - we train at home

Anyone who does sports pays enough attention to the legs, hands, the press, etc., consistently working out each group of muscles. While doing fitness, do not forget about the neck, because her muscles also need to develop and train. It is necessary to perform special exercises for the neck muscles in order to harmoniously look and feel fine. It is the neck that can give out age, and this especially upsets the representatives of the beautiful half of humanity. If it is not courted and not trained, it will become flabby and nothing but disappointment to its owner will not bring.

Many exercises for the neck and cervical vertebrae are oriented to stretching, due to this neck becomes flexible. Such exercises for neck muscles help relieve tension and clamping, especially useful for office workers, who lead a passive lifestyle and people who spend a lot of time on the PC. To avoid injury, all exercises must be done calmly and accurately, without jerks and effort.

Both women and men will benefit from the following exercises for the muscles of the neck (remember that in the initial position the head should always be kept straight) - first warm up. Warm up exercises are performed 4 times.

1. The head tilts to the left, the lower jaw also tends to the left side, returning to its original position. The same is being done, but now on the right side.
2. The head tilts forward - back to the starting position.
3. Head rotation: tilt forward - to the right, to the shoulder; - Tilt backwards - to the left to the shoulder. We returned to the starting position and do the same, but to the left.

So, you are stretched, now is the time to apply exercises to strengthen the muscles of the neck.

1. We lay down on the stomach, this will be our starting position. We completely relax. Hands have so - along the trunk, palms look up. The chin should be flush with the trunk. Slowly we turn our head to the right side, trying to touch the floor with the left ear, we return to the starting position. Then turn the same way to the left, just trying to get the floor right ear. Repeat 10 times, with time increase the load.
2. The starting position is sitting. Bending the neck, we draw the chin to the breast as much as possible and smoothly throw back the head, trying to look as far as possible. We flex on exhalation, on inhalation - we unbend. Everything is done very smoothly, up to 10 times.
3. Fingers of hands are compressed into fists and stretch them in front of you at the level of the neck, connecting both fists. We try to lean our chins and strongly press them on our hands, which exert strong resistance, tilting the head forward. Do this exercise for ten seconds three times. Over time, increase the number of repetitions to fifteen times.
4. The starting position is sitting. We make vigorous turns of the head to the sides. We start slowly, gradually accelerating. Only 25 turns. This exercise helps to fight stagnant phenomena in the vertebrae.
5. In the horizontal plane, like a peck grain, like a bird. We perform very slowly and accurately, otherwise there is a risk of pinching the cervical nerves.
6. We sit and draw in the air all the numbers from 1 to 9. These exercises for the muscles of the neck perfectly stretch it, making the ligaments much more elastic, and the neck flexible.

Developing the neck, you must perform exercises for the muscles of the shoulder girdle. We stand up straight, we put our feet wide over our shoulders, bending our knees slightly. At the chest level, we lower our arms, closing our forearms. Raise and lower the hands closed in front of you 10 times. Having lifted the last time, we stay at the highest point for 8 seconds. Only 2 approaches. Further we spread hands in the parties, bending in elbows. We lift and lower the shoulders. You can take your hands back to the side and return to the starting position. Also 10 repetitions in 2 approaches. Over time, we increase the number of approaches to three.

In a month you will notice the results from the exercises. Training and strengthening of the neck contributes to the elimination of headaches, there are many vessels and nerve endings, so regular training of the cervical zone relieve the deposition of salt, stiffness and stagnation in tissues.