6 effective exercises from the pain in the neck and shoulders
• 6 effective exercises from the pain in the neck and shoulders
If you periodically appear unpleasant sensations in the neck and shoulders - it is an occasion to reflect on, to choose for themselves a set of relaxation exercises.
Please find a simple technique for stretching the muscles that will give forces in the morning and remove fatigue after a busy day.
Exercise № 1
You can perform as well as standing sitting cross-legged.
Place the palm of his right hand on the left side of the head and gently press down, tilting her head to the right. The left hand can be pulled down and a little to the side.
During this exercise, the shoulders should be left out, the back is fixed in an upright position.
Hold on one side for 30 seconds, then slowly return to its original position and repeat on the other side.
Exercise № 2
Sit comfortably on the floor or on a chair, back straight, the spine is stretched.
Clasp hands head, putting his hands on his head. Hip reduced, elbows pointing to them.
Start slowly tilt your head down, hiding her chin in the clavicle notch.
Sit in that position for 30 seconds, then remove your hands and slowly lift your head.
Exercise number 3
Take the child in a comfortable position (feet under her and leaning forward), resting his forehead on the floor, do a few breaths.
Somknite hands behind his back in the lock (if the lock does not work, reduce hands together) and raise your arms as high as you can.
Inhale as you lift your hips off the heels and shift your weight forward. Uprites top of the head on the floor and try to have a hand in the castle back as far as possible, trying to get them to the floor. Hold this position for 10 seconds and return to starting.
Perform at least 5 sets and then a little rest in child's pose, relax the hands and continue to keep them on the sides.
Exercise number 4
This exercise allows good side stretch the neck muscles.
Stand erect, feet shoulder width apart, arms at your sides.
Get your hands behind your back at the pelvis level and grasp the left wrist with his right hand. Slowly pull the hand back slightly.
To increase the tension, tilt your head to the right shoulder. Stay in this position for 30 seconds and do the same on the other side.
Exercise number 5
This exercise greatly helps to stretch the back of the neck, the force of the tension, you can control the height of the hips raising. Lie on the floor, arms along the body, palms down.
Bend your knees, feet on the floor. Try to put the heel as close to the pelvis. Make sure that your feet are shoulder width apart and parallel to each other.
Rest hands on the floor and lift your hips up. It turns out a kind of polumostik. The emphasis should be on the legs and shoulder blades.
Slide your hands into the castle behind.
Exercise number 6
This exercise relaxes and stretches the front of the neck, shoulders and chest muscles.
Sit on the floor with your feet together under her heels under pelvis.
Lean back and place hands on the floor with your fingertips on my own at a short distance from the pelvis.
Cave in and try to pick up his chest as high as possible, bending the back and pressing the heel as closely as possible to the hips.
To increase the tension, tilt your head back. Remain in this position for 30 seconds and then slowly return to its original.