This position will help you strengthen your arms, and therefore your back muscles and the sensitive areas of your cervical spine.
3. Camel
Kneel on the floor with your knees shoulder-width apart and your thighs perpendicular to the floor.
Carefully lean back so that your hands touch your feet.
Grab your legs with both hands.
If that’s impossible, at least try.
Tilt your head back and hold the position for about 30–60 seconds, then return to the starting position.
Results:
This position will help relieve stiffness in the neck muscles and increase mobility in this area.
4. Cobra
Lie face down on the ground.
We repeat 30 times exactly as shown in the photo.
Results:
This pose will help you lengthen and strengthen the front muscles of your neck and straighten your shoulders to restore the natural curve of your spine.
5. Ship
Sit down and place your fingers on your chin.
Focusing your eyes forward, gently tilt your chin back towards your throat until you feel the boundary – the so-called lower part of your head.
Hold the position for 5 seconds and pull your chin forward again.
Repeat 10 times.
Results:
Chin exercises will help you relieve stress on your spine and reduce tension in your neck muscles.
6. Corner position
How to do:
Stand in the corner of the room. Stand about 2 meters from the wall.
Rest both forearms on the wall in front of you, one on top of the other. Keep your elbows slightly below shoulder height.
Lean into the corner until you feel pressure in your chest and shoulders.
Hold the position for 30–60 seconds, then return to the starting position.
Results:
The angled position will help strengthen the neck muscles and reduce pain, tension, and discomfort in this area.
7. Healthy neck without pain
Then raise your head to the starting position. Tilt it back and hold the position for 15 seconds.
Repeat the exercise 10 times in both positions.
To move the side of your neck, tilt your head to the left and pull your left ear toward your left shoulder.
Hold the position for 30 seconds, then return to the starting position and repeat the exercise on the other side.
Perform a total of 10 repetitions.
If you liked the article and useful tips from our online health portal, you can follow us and share them with your friends, as well as your opinion (or experience) in the comments!
ADVERTISEMENT
