Stand naturally, legs shoulder width apart, chest out, hands above your head. Press the head forward with both hands, and at the same time exert a reaction force on the neck, press it to the chest, and stop. Then slowly raise your head back and press your hands down at the same time, exerting a reaction force until the back head leans back. Then slowly restore the head to the left, and at the same time apply a reaction force to the right with the right hand until the back head leans back.
2. Side indenter (neck flexion and extension)
Stand with your legs shoulder width apart, hold your chest out, and hook your right hand from the top of your head to the upper part of your left ear. Press your head down to the right with your right hand, and at the same time, the neck exerts a reaction force to the left, pressing it to the upper part of your right shoulder, and pausing for a moment. Then slowly restore the head to the left, and at the same time apply a reaction force to the right with the right hand until the head leans slightly to the left. Do it alternately.
3。 Prone neck lifting
Head exposed on the bench. Hold a barbell piece in both hands and gently put it behind your head, let your head droop and relax your neck. Then the neck forcibly lifts the head to the highest point and pauses. Slowly restore.
Neck yoga practice
STEP 1: Helps relax neck and shoulder muscles.
Sit cross-legged on the ground, pay attention to the natural erection of your back, put your hands above your knees, take a deep breath, lift your shoulders up, shrink your neck, feel your collarbone exposed for 5 seconds, exhale, slowly sink your shoulders and straighten your neck.
Step 2: Activate the cervical vertebra.
Keep the sitting posture in the first step, put your hands together on your chest, inhale, slowly lean back, feel the neckline extend backwards as far as possible, hold for 5 seconds, exhale, slowly tilt your head forward and close your eyes.
Step 3: Straighten your neck.
Sit with your feet straight forward, with one knee bent, with your knees in the center of your body, and the other foot on the outside of your bent knees and legs. Keep your arms straight, put your backhand on your head, look straight ahead for 5 seconds, feel your shoulders pull the cervical vertebra upward, slowly lower your head, and stick your chin on your neck as much as possible.
Step 4: increase the flexibility of the neck
Lie on your back, pay attention to the ground of shoulders, hips and heels, straighten your instep, bend one leg, hold it with both hands, and stick your legs to your chest and abdomen. After a pause of 5 seconds, gently raise your head and keep your chin as close to your bent knee as possible. Change the other leg and repeat this step to make a group.
A slender neck
Lie prone, put your hands on your chest, straighten your arms, support your upper body, and lean your head back as far as possible. I feel that the back of my head is close to my spine. Look at the ceiling for 5 seconds, then turn my head back to the natural position, slowly turn to one side and look at my heel. Change the other side and repeat this step to make a whole set.
PS: Five groups of steps, you can exercise 6 times a day. Stick to this, you will not only have an enviable tall and sexy neck, but also stay away from the neck sequelae brought by OFFICE.