In fact, many exercises, such as exercising upper arm muscles, will also have the effect of exercising neck and shoulder muscles. The following are fitness methods specially designed to exercise neck and shoulder muscles:
First, strengthen neck muscle exercise, enhance the stability of cervical spine, and achieve the purpose of preventing and slowing down cervical degeneration.
1, the neck is flexed and stretched with load, the head is properly loaded, the feet are shoulder-width apart, the upper body leans forward slightly, the back cannot be hunched, and the knees are pressed with both hands. Bend your head forward, then use the strength of your neck muscles to lift your head up and back until you can't lean back any more, stop for a while, then control the weight with your neck muscles, and then slowly restore your head to the flexion position to relax your neck muscles. Then do it again.
2, supine neck flexion and extension, supine on the bench, head out of the end of the bench, neck muscles relax, so that the head droops as much as possible. Then use the contraction force of the neck muscles to lift the head, keep the chin close to the chest, stop for a while, and then slowly fall back to relax the neck muscles. Then do it again.
Second, the shoulder muscles are specially trained to form an inverted triangle of the human body. As usual, the dumbbell, a fitness artifact, appeared. Dumbbell is economical and practical, and occupies a small area. According to the needs of exercise, you can prepare several groups of exercises with different specifications and models and different parts, and choose the appropriate specifications.
Actions that can be taken:
1, dumbbell standing press, practice deltoid muscle, upper trapezius muscle, triceps muscle, and slightly bend your knees to support your chest and abdomen.
2, dumbbell side lift, practice the anterior deltoid and posterior deltoid. Don't let your arms swing, hold your chest out and keep your movements stable.
3, dumbbell sitting posture, mainly practicing the deltoid muscle. Put your feet flat below your knees, chest out and abdomen in.
Exercise precautions:
1, when doing movements, the upper body should remain motionless, only relying on the neck flexion and extension. Inhale when you look up and exhale when you bend forward.
2. Hold your chest and abdomen, keep your posture stable, keep it stable for 5- 10 seconds after each movement is in place, and then slowly cycle.
3. The frequency and intensity of muscle exercise is based on the comfort of neck pain-free after exercise.
4. If you feel sore, uncomfortable and stiff after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating symptoms.