Exercises for the cervical vertebrae according to the Chinese method

The current way of life, when there is often not enough time for proper nutrition, and the whole day the body is in the wrong position with the head down, leads to the fact that there is such a problem as the deposition of salts on the neck.

In addition, due to tightness in the neck, headaches occur, the blood circulation of the brain is disturbed, which can provoke sudden loss of consciousness. Since sedentary work is the cause of discomfort in the cervical vertebrae, this problem is probably familiar to almost everyone today.

Exercises for the cervical vertebrae according to the Chinese method can effectively eliminate such troubles. How to perform them correctly, what should be taken into account during classes and other nuances, read the article from estet-portal.com.

Chinese Cervical Exercises

1. Sit in a chair with your back straight. Inhaling deeply, press on your forehead with your palms, while tensing the muscles of the neck and make sure that the head does not lean back. Next, you should hold your breath to remain in a tense state for 5-7 seconds. Exhaling, take your hands away and absolutely relax for 10 seconds, while dropping your head on your chest. Repeat this exercise for the cervical vertebrae 3-5 times.
2. Inhaling, close your hands in the castle and press on the back of the head. It is necessary to tighten the neck so that the head cannot fall. Holding your breath, stay in this position for 5-7 seconds. As you exhale, lower your arms and relax for 10 seconds. Repeat this exercise for the cervical vertebrae 3-5 times.
3. Inhale deeply and press on the temple with your left palm, try not to give in to pressure for 5-7 seconds. Then exhale and try to achieve maximum relaxation, then rest for 10 seconds. The same should be done with the other hand. Repeat this exercise for the cervical vertebrae 3-5 times with each hand.
4. Tilt your head forward and backward 3 to 5 times. Inhaling, take your head back, trying to overcome the resistance of the palms that wrap around the back of the neck. In this case, the eyes should be raised to the limit up. Hold your breath and keep your neck muscles tense for about 5-7 seconds. Inhaling, return your head to its original position. Relax for 10 seconds.
5. To perform this exercise for the cervical vertebrae, lean forward, with the palms of your hands you need to press on the neck, gently yielding to this pressure. Lower your head to your chest as you inhale. Press the chin to the neck, look down. In this position, you should linger for 5-7 minutes, then exhale and relax as much as possible.
6. While inhaling, slowly turn your head to the left, while tensing the neck muscles. It is important to look as far as possible in the direction of travel. Hold your breath for 5-7 seconds, exhaling, return your head to its original position. Try to completely relax for 10 seconds. Repeat this exercise for the cervical vertebrae 3-5 times for each side.
7. The head should be lowered to the chest, and the muscles of the neck – relax. Try to reach the collarbones with your chin, while the range of motion gradually increases. Repeat the exercise for the cervical vertebrae 10 times.
8. The head should be thrown back so that the muscles of the face and neck are relaxed. Try to “rub” lower neck, repeat 20 times.
9. Relax and drop your shoulders. Inhaling deeply, stretch the top of your head as high as possible to call the cervical vertebrae as stretched as possible. At the same time, turn your head left and right with a small amplitude, return to the starting position and relax. This exercise for the cervical vertebrae should be repeated 5 times.

For the best effect, try to accompany the head turns with eye movements in the same direction. Such exercises for the cervical vertebrae according to the Chinese method can be performed anywhere, so if your neck suddenly hurts – this gymnastics will always come to the rescue.