Starting posture
Press one hand on the right side of the head and the other hand on the left waist. You can sit or you can sit.
Action process
The hand pressing on the right side of the head pushes the head to the left, while the neck tries to resist and prevent it from being easily overwhelmed, but it is gradually overwhelmed. Then, the neck forcibly lifts the head to the right, and the right hand forcibly presses the head to prevent the head from being easily lifted, but gradually becomes completely vertical. Repeat this many times until the neck feels sore. After practicing one side, change to the other side.
Breathing method
Inhale when pressing the head with one hand, and exhale when pressing the bottom.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. Don't let the neck have any rotation.
Positive pressure neck flexion and extension with both hands
Starting posture
Cross your hands and press them behind your head.
Action process
Press the head hard with both hands to make it bend forward and downward, while the neck resists hard.
Don't put it down easily, but gradually press it to your neck and touch the clavicle handle. then
Hold your head up with your neck and press your head with your hand. number
Let it lift easily, but gradually lift it to its original position.
Breathing method
Inhale when pressing the head with both hands, and exhale when pressing the bottom. When the head is raised
Inhale and exhale when lifting to the original position.
Pay attention to key points
When your head bends and stretches, don't lean forward and backward, and be careful not to be too big.
If the resistance is too large, use less force at the first few times, and then gradually increase it to avoid it.
A twisted neck. Don't let your neck rotate, just bend and stretch.
Flexion and extension of iron neck under head pressure
Starting posture
On a prone bench, put an iron piece in your hands behind your head and hang your head.
Action process
The neck forcibly lifts the head as high as possible. Relax your neck and let your head droop slowly to its original position.
Breathing method
Inhale when the head is raised and exhale when it is drooping.
Pay attention to key points
When the head is lifted, try to look up and when the head is drooping, try to look down. Only in this way can the flexion and extension be thorough.