Beauty

Neck tension relief exercise

1. Lie on your back, bend your legs at the knees and place them parallel to each other. Place your hands behind your head with your fingers crossed at ear level. This is the starting position.

2. Applying pressure with your hands, gently pull your head up until you feel a slight stretch in the neck muscles. Stay in this position for 3-5 seconds, then return to the starting position.

3. For maximum effect, repeat the exercise 3-4 times.

It is important:

The movement of the head must be slow and smooth, otherwise there is a risk of overstretching or injury.

Relax the lower jaw, for this do not interlock the teeth together.

Do not hold your breath while stretching, breathe slowly and rhythmically.

Performing this exercise will help relieve tension in the neck and upper spine.

Stretching according to the PNS method: contraction — relaxation — stretching

1. Lie on your back, bend your legs at the knees and place them parallel to each other. Cross your fingers on your head at ear level. This is the starting position.

2. Before stretching the neck muscles, raise your head up, then try to lower it down, while counteracting this with your hands. Stay in this position for 3-5 seconds, then put your head on the floor and relax.

3. Now you can perform the stretch described above.

Alternative exercises

Option #1

1. Lie on your back, bend your legs at the knees and place them parallel to each other. This is the starting position.

2. Slowly pull your head towards your left knee until you feel a slight stretch, then hold this position for 3-5 seconds. Then return to the starting position and relax.

3. Now repeat the exercise, pulling your head to your right knee.

4. Do alternately 2-3 tilts to each of the legs.

Option #2

1. Take the starting position.

2. Relax your neck muscles and turn your head with your chin to your shoulder until you feel a slight stretch in the side of your neck. Stay in this position for 3-5 seconds and return to the starting position.

3. Now repeat the exercise, tilting your head to the other side.

4. Do alternately 2-3 repetitions in each direction.

Flattening of the shoulder blades

1. Lie on your back, bend your legs at the knees and place them parallel to each other. Cross your hands behind your head so that your elbows are completely on the floor. This is the starting position.

2. Slowly bring the shoulder blades together, with this movement the chest rises, and stay in this position for 4-5 seconds.

3. Then relax and do an exercise to relieve tension in the neck.

4. Repeat this exercise 3-4 times.

By doing this exercise, you will relieve tension in your upper back and neck.

Lower back relaxation exercise

1. Take the starting position (lying on your back, legs bent at the knees, arms crossed behind the head).

2. Tighten the muscles of the buttocks and abdomen and hold them in tension for 6-8 seconds. Then relax.

3. Repeat this exercise 2-3 times.

Performing this exercise relaxes the muscles of the lower back, helps strengthen the muscles of the buttocks and abdominals, and, most importantly, improves posture while sitting and standing.

Reduction of the shoulder blades and tension of the gluteal muscles

1. Lie on your back, bend your knees, cross your arms behind your head.

2. Simultaneously contract both shoulder blades, straighten your lower back and tighten the muscles of your buttocks. Stay in this position for 4-6 seconds, then relax and lift your head up to stretch the muscles of your neck and upper back.

3. Repeat this exercise 3-4 times.

Alternative option

1. Take a starting position and stretch one arm along the body, and the other behind the head.

2. In this position, stretch your arms to both sides at the same time and stay in this position for 6-8 seconds, then change hands.

3. Repeat this exercise 2-3 times.

It is important:

Do not allow the lower back and chin to be tense.

A set of exercises for stretching on the back. Part 1

A set of exercises for stretching on the back. Part 3

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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