How to quickly relieve spasm: simple gymnastics - exercises for neck muscles

Tensioned and weakened muscles of the neck can cause more than just pain and discomfort. Over time, this leads to diseases of the cervical spine – And this already requires serious treatment. To prevent such problems, we recommend doing special exercises for the neck muscles. They will help to avoid or significantly delay the onset of diseases. In addition, such gymnastics will keep the neck youthful, which is especially important for women. After all, it is not for nothing that they say that the neck gives out age – no matter how young the face looks.

Today, the site estet-portal.com offers you two options for gymnastics, which must be done at least three times a week, and preferably – every day.

• The muscles of the neck: why they need our attention
• Neck Exercises: Stretching
• Exercises for the muscles of the neck: gymnastics to strengthen

The muscles of the neck: why they need our attention

Neck – the only part of the body that is visible in almost any clothing. She is always in sight, so the impression that you make on others also depends on her beauty. A flabby and wrinkled neck has not adorned anyone yet. And the weak muscles of this department – a direct path to poor posture and possible problems with the spine.

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Neck Exercises: Stretching

Stretching helps to maintain the mobility and elasticity of the neck muscles. All exercises must be done slowly and smoothly, no jerks. Hold each pose for 30 seconds to feel the tension in the muscles.

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The complex looks like this:

1. Head tilts. Stand up straight and lower your shoulders. Then slowly tilt your head back to feel a stretch in the front of your neck. From the same position, turn your head to the left, then – to the right.

2. Hands behind the head. Starting position – head looks straight, hands at the seams. Raise your right hand up, bend it at the elbow. Reach for the top of the shoulder blade. Place your other hand on top of your head and tilt your head to the left. Do the same movements on the other side.

3. Head tilts to the side and forward. The exercise is performed while sitting. Keep your back straight and place your right hand on the left side of your head. From this position, tilt your head forward and to the side, pressing with your hand. Do the same movement on the other side.

4. Stretching the back of the neck muscles. Stand straight, look straight. Lower your right hand to the back of your head, place your left hand on your chin. From this position, lower your head to form a double chin. The neck at the same time – straight, the back of the head looks up.

Read also: Dr. Shishonin's unique neck exercises

pressing with your hand. Do the same movement on the other side.

pressing with your hand. Do the same movement on the other side.
4. Stretching the back of the neck muscles.
Stand straight, look straight. Lower your right hand to the back of your head, place your left hand on your chin. From this position, lower your head to form a double chin. The neck at the same time – straight, the back of the head looks up.
Read also: 
Dr. Shishonin's unique neck exercises


to get a double chin. The neck at the same time – straight, the back of the head looks up.
Read also: 
Dr. Shishonin's unique neck exercises

to get a double chin. The neck at the same time – straight, the back of the head looks up.

Exercises for neck muscles: gymnastics for strengthening

This complex will help strengthen the neck muscles, make them more resilient. Thus, it will be easier for them to keep their posture, they will not get tired so quickly. All the exercises below are presented in order of increasing difficulty.

1. Twists with resistance. Keep your head straight. Place your hand on your temple so that your fingers "look" towards the back of the head. Overcoming the resistance of the hand, turn your head. Make 10 turns to the left, and then 10 – right.2. Bringing forward with resistance. The exercise is similar to the previous one in terms of the principle of execution. Just put your palm on your forehead and push. Try to put your head forward overcoming resistance. Repeat the movement ten times. 3. Shrugs. This exercise is very popular among gym goers. It strengthens the base of the neck. Instead of dumbbells, take a bottle of water in both hands. Keep your hands along the body – and in this position, raise and lower your shoulders, trying to seem to reach your ears. Repeat ten times. 4. Neck lifts. Starting position – lying on the floor, head straight. From this position, pull your straight neck up, lifting it off the floor. Repeat 10 times. Instead of dumbbells, take a bottle of water in both hands. Keep your hands along the body – and in this position, raise and lower your shoulders, trying to seem to reach your ears. Repeat ten times. 4. Neck lifts. Starting position – lying on the floor, head straight. From this position, pull your straight neck up, lifting it off the floor. Repeat 10 times. Instead of dumbbells, take a bottle of water in both hands. Keep your hands along the body – and in this position, raise and lower your shoulders, trying to seem to reach your ears. Repeat ten times. 4. Neck lifts. Starting position – lying on the floor, head straight. From this position, pull your straight neck up, lifting it off the floor. Repeat 10 times. Like stretching exercises, this complex also needs to be done slowly. Only you need to hold the position not for thirty seconds, but for 2-3. Such exercises for neck muscles will strengthen this part of the spine and promote its mobility. Especially recommended for those who work at the computer for a long time, lead a sedentary lifestyle. Read also: Cervical vertebrae: the main ones responsible for human health See more important and useful information on our YouTube: