The crick in the neck and pain when turning the head are very unpleasant. Unfortunately, discomfort in the cervical vertebrae is already known to every second person, as the sedentary lifestyle is the bane of modern society. By remaining in the same position in front of the computer monitor, people condemn themselves to spinal problems. Stiffness in the neck area can lead to headaches, disturbances in brain circulation and even sudden loss of consciousness. To eradicate the problem at its root, do some special exercises for the cervical vertebrae according to the Chinese method. Perform them gently, move slowly and smoothly.
Exercises for the cervical vertebrae
1. Sit on a chair with your back straight. Breathe deeply and press the palms of your hands on your forehead while tensing your neck muscles and preventing your head from tilting backwards. Hold your breath and keep the tension for 5-7 seconds. On the exhale, remove the palms of the hands and relax completely for 10 seconds, dropping the head to the chest. Repeat 3 to 5 times.
Inhale, bring your hands together and press them against the back of your head. As you do this, tense your neck and keep your head up. Hold your breath and stay in this position for about 5-7 seconds. As you exhale, lower your hands and relax for 10 seconds. Repeat 3 to 5 times.
3. Inhale deeply and press the palm of the left hand to the temple, trying to keep the pressure for 5-7 seconds. Then exhale, relax as much as possible and rest for 10 seconds. Do the same with your right hand. Repeat this exercise 3 to 5 times with each hand.
4. Tilt your head forward and backward 3-5 times. As you inhale, bring your head back, pushing against the resistance of the palms of your hands, covering the back of your neck, and lift your eyes to the limit. Hold your breath and keep your neck muscles tense for 5-7 seconds. On the exhale, bring your head back to the starting position. Relax for 10 seconds.
5. Lean forward and press your palms against your neck, gradually yielding to this pressure. As you inhale, lower your head toward your chest. Place the chin on the neck and look down. Hold this position for 5-7 seconds. Then exhale, relax as much as possible.
6. As you inhale, slowly turn your head to the left while tensing your neck muscles. Try to look as far away from the movement as possible. Hold your breath for 5-7 seconds. On the exhale, bring your head back to the starting position and relax for 10 seconds. Perform the exercise 3-5 times in each direction.
7. Lower your head toward your chest and relax your neck muscles. Try to reach the clavicles with your chin, stroking them with your chin, gradually increasing the amplitude of the movement. Repeat this 10 times.
8. Tilt the head back, relax the muscles of the face and neck. With the back of the head, massage the muscles of the lower neck. Repeat this 20 times.
9. Relax the shoulders and lower them. Breathing in slowly, pull the top of the head up as far as possible, trying to stretch the cervical vertebrae. Turn the head to the left and to the right with little amplitude at the same time. Return to the starting position and relax. Repeat 5 times.
For the exercise to have an even greater effect, perform head turns accompanied by eye movements in the same direction. These simple exercises can be performed anywhere, so you know what to do if you suddenly have a sore neck. Be sure to watch your diet if you have neck problems by avoiding too salty or fatty foods, eating more dairy products and drinking plenty of fluids. Remember that the health of your cervical vertebrae affects the activity of your brain. To keep your sanity well into old age, these exercises are worth paying attention to.