Rid of the pain in the gym.
If performing head movements, you hear the rustling, you find it difficult to rotate it 90’ or when bending causes pain, so the neck needs treatment.
To enhance the effect turns and head tilts have to be accompanied by movement of the eyes in the same direction. To run slowly and smoothly.
1. Sit on a chair, keeping your back and head straight. Take a deep breath and push down with your palms on the forehead, at the same time straining the muscles of the neck and not letting my head lean back. Hold your breath and save the tension for 5-7 seconds. On the exhale, take away your palms and for 10 seconds relax completely, his head sunk on his chest. Repeat 3-5 times.
2. Breathe, closed to the castle with your hands press the back of his head. In this strain the neck and don’t let my head go down. Hold your breath and stay in this position for 5-7 seconds. On the exhale, lower your hands and relax for 10 seconds. Repeat 3-5 times.
3. Inhale, push the left palm on the head, trying for 5-7 sec not to succumb to pressure. Then exhale maximally relax the muscles in the neck and shoulders, rest for 10 seconds. Do the same with your right hand. Repeat 3-5 times with each hand.
4. The same time make the head tilts forward and back. On the inhale push your head back, overcoming the resistance of hands covering the back of her neck, and her eyes raise up to the limit. Hold your breath and save the tension of the neck muscles for 5-7 seconds. On the exhale return your head to its original position. Relax for 10 seconds.
5. When you tilt the palm forward pressure on the neck, and it gradually gives way to this pressure, inspiratory maximally lowered head on his chest. The chin is pressed against his neck, and look down. Posture is maintained for 5-7 seconds. Then exhale, return to starting position and relax.
6. On the inhale, slowly turn your head to the left, straining the muscles of the neck, and try to look as far as possible in the direction of motion. Hold your breath and tension for 5-7 seconds. On the exhale return your head to starting position, relax for 10 seconds. Do the exercise 3-5 times in each direction.
7. Put your head on his chest and relax your neck muscles. Try chin “grind” of the clavicle, gradually increasing range of motion. Repeat 10 times.
8. Bend your head back, relax your facial muscles and neck. Try the back of the head “grind” lower part of the neck. Repeat 20 times.
