1, create a lovely neck
Step 1: naturally relax your head and neck, and let your chin slowly rotate towards your shoulders. When the chin turns to the shoulder, stay for a few seconds and then return. Do it about 20 times.
Step 2: Head back, hold both sides of the mandible with fists, elbows together, head back as hard as possible, pause for one minute and repeat 20 times.
Step 3: Lie prone on a bench or bed with your head tilted outward and parallel to the ground, then try to raise it and stop for one minute. Repeat 10 times.
Step 4: Face the wall, support with your arms and keep it perpendicular to your body. Move your hips forward, hold your chest forward, raise your head as far as possible, stand on your feet, pause for a moment and recover. Repeat 10 times.
Step 5: Although the bone has not yet grown, long-term shoulder stretching can change the previous posture of bending the neck forward and pushing the chin forward, which will visually make people feel that the neck is longer and people are thinner and taller.
2. Precautions for neck exercise
1. Because this set of movements mainly involves the spine, the speed must be slow, and it is best to do an action every 5- 10 seconds. If you exercise too fast, you will strain the ligaments and muscles of the spine, and neck strain is very dangerous.
2. In order to make the neck get better exercise and reduce injuries, all actions should be carried out at a uniform speed, and sudden acceleration is not allowed to prevent injuries caused by excessive inertia.
3. While keeping stretching, breathe at a constant speed and don't hold your breath. Beginners can't breathe well and hold their breath easily. Holding your breath will not only affect the exercise effect, but also lead to an increase in blood pressure, so you should also pay attention to the even breathing.
4. If the speed can be controlled well, this kind of exercise is not risky and suitable for a wide range of people. However, patients with acute cervical spondylosis should be cautious.