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The following exercises are designed to relax tense neck muscles and together should take 4-5 minutes a day.
These 5 exercises are designed to relax tense neck muscles and together should take 4-5 minutes a day. If they are performed regularly (preferably in the morning), then the muscles of the neck and upper back will soon relax, which will contribute to a better flow of blood and nervous energy to the head.
5 exercises for the neck
Exercise 1
Stand up freely, hands down. Raise your shoulders as high as possible. Keeping them in this state, pull back as far as possible, lower and return to the starting position, thus making circular movements with the shoulders quite quickly.
Repeat the exercise 25 times so that the shoulders continuously describe circular movements.
Exercise 2
The same as in exercise 1, only in the opposite direction. Pull your shoulders back, then lift as high as possible, move forward, lower and return to the starting position. Repeat continuously 25 times.
Exercise 3
Lower your chin as low as possible to your chest, relax your neck, then raise your head and tilt it as far back as possible.
Repeat 12 times.
Exercise 4
Lower your chin to your chest as in the previous exercise, then gently turn your head to the left, lean back, turn to the right, return to the starting position.
The circular motion should be uniform, with maximum amplitude, but without tension.
Repeat the exercise in the opposite direction. Repeat 6 times in one direction, 6 in the other.
Exercise 5
Turn your head as much as possible to the left (the body should remain straight), return to the starting position. Turn your head to the right as much as possible.
Repeat 10 times at a slow pace.
PS: Once I finished the race, I abruptly jumped off the bike. Everything swam before my eyes, I began to lose consciousness, the coach said, lower your head down, reach your chest with your chin. When I did this, the dizziness immediately disappeared. Then I understood the power of exercise and what it means to do the right exercise at the right time.
The same movement can be done in a different rhythm and the effect will be different.
Try to do exercise 3 just once, but as slowly as possible and with your head held in extreme positions. This exercise normalizes high and low blood pressure.