Sedentary work and lack of movement seriously affect your health. One of the most common diseases in the world is cervical osteochondrosis. He targets those who slouch behind a monitor, walk in stilettos, or hold their back incorrectly during the day. What can be done to ease the neck, doctors told in the Zen blog “Sanatorium “Ural” Medical Spa” (18+).
Swallowing painkillers by the handful is not the answer. It is much more effective to devote 5-10 minutes to special gymnastics, which really helps the spine. When done systematically, the pain goes away and the spasms go away.
Here is a complex that works wonders:
The first movement is smooth turns of the head to the sides. Stand or sit so that your arms remain relaxed along your body. With your nose, mentally draw a straight line from your left shoulder to your right and back. The body remains motionless. Start with half a minute, adding 10 seconds every day.
The second exercise is moving your chin up and down. Extend your neck as much as possible, create a double chin, then return. The amplitude must be full. Start – 30 seconds, daily plus 10 seconds.
Third – bending towards the shoulders. Looking straight, stretch your right ear to your right shoulder 20 times, then switch sides for 20 repetitions. Daily increase – 2 inclinations in each direction.
Fourth, work with your shoulders. Raise them as high as possible, hold them for a second and sharply lower them down. Feel your neck relax. Start with 30 seconds, add 10 every day.
Fifth – careful stretching. Tilt your head to the right, place your right palm on your head. Important: no pressure! Only light tension, otherwise you can pull the muscle. Hold for 15 seconds, change sides.
Sixth – statics with resistance. Place your palm on your temple and press your head on your hand, and resist with your hand. The muscles tense, but there is no movement. 15 seconds on each side, 2-3 sets.
Seventh – statics for the back and front of the neck. Interlock your fingers, place them on your forehead and pull your head back, resisting with your neck. 15 seconds. Then move your hands to the back of your head and press your head forward, resisting again. Another 15 seconds. Repeat 2-3 approaches.
This complex is accessible to people of any age and level of training. Regular exercise will strengthen the muscle corset around the cervical vertebrae and help keep your head in the correct position.
Important: before performing gymnastics, it is better to consult a doctor about individual contraindications.
