7 cervical spine exercises practice beautiful “swan neck”

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The so -called “healing is not sick” is actually ahead. Edit recommend a few small exercises that effectively prevent and improve cervical spine problems. It is easy to learn and super effective. Even a little lazy woman will not feel hard, hurry up and feel it!

A major expansion of the chest

1. Hold the towels with both hands, inhale, hold the chest, lift the chin to the cervical spine to the top of the cervical spine. At the same time A few seconds.

Lift the chin and pull the cervical spine above the oblique.

2. Exiles, try to low the chest with the chest, retract the chin close to the collarbone, and stretch the shoulder and neck muscles. Keep for a few seconds. Repeat 5-8 times.

Efforts to include chest low head

TIPS: The movement should be slow, always stretching or contraction to the limit, implying that you have a beautiful “swan” neck.

The neck is given a little force

Use a towel to surround the head, pull the corner of the towel forward with both hands (parallel to the ground), the neck muscles force the head to the back, keep the top, and keep for a while for a while, keep for a while, keep the top, keep the top, keep the top, keep the top, and keep the top of the top, keep the top of the back, and keep the top of the top, keep the top of the top, keep the top of the top, keep the top of the top, keep the top of the top, keep the top of the top, keep the top of the top, keep the top of the top, keep the top of the back, and keep it for a while, keep the top, keep the top, and keep it for a while, and keep it for a while. Repeat about 5 times.

Pull the towel angle forward with both hands

TIPS: This is a good way to enhance the strength of the neck muscle.

Small movement

The left hand fork, holding the left temple on the right hand. Exhale, tilt your head gently with your right hand, and press the left shoulder down at the same time, and change the direction after a while. Can be repeated 5-8 times.

Small movement

TIPS: The cervical spine is pulled with the tip of the head tip to pull it to the top, don’t press it to the ground, otherwise the result will be counterproductive!

Small neck comfortable

The body is straight, the fingers of both hands are crossed behind the neck, and the palms are properly pressed and squeezed the back muscles of the neck with both hands.

Small neck movement

TIPS: This is a good way to relax muscles, promote blood circulation, and prevent the difficult movements later.

Hold the towels and lift it up

Do your best to raise your arms until your head, and hurry up the towels with both hands and let the whole thoraco open. In this way, you will feel that the muscles on the back will be clamped. After the relaxation, it was relaxed again. Repeat 5-8 times.

Hold the towel and lift it up

TIPS: The longer your towel, the smaller the strength you need. On the contrary, if your towel is shorter, the shorter you need, you need to do it very hard, the more you need to do it. Let the back of the shoulder and neck relax.

Push on the shoulders left and right

Straighten your waist, close your hands on your chest, and turn your head to the maximum to the left. At the same time, your hands are pushed to the right shoulder hard for a while.Then do reverse movements and repeat 5-8 times.

Push on the shoulders left and right

TIPS: Turn your head to parallel with the ground, and your body cannot be reversed when your hands are pushed.

Inhale and look up

Straighten your arms, hold your chair, separate your feet, press your chest to the ground, and try to expand your chest.Inhale, look up, exhale down the chin and the chin is close to the collarbone.Repeat 5-8 times.

TIPS: Whether you look up or bow your head, you must remind your neck as elegant and slender as a swan and cannot shrink.

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