The following exercises are designed to relax tense neck muscles and together should take 4-5 minutes a day. These 5 exercises are designed to relax tense neck muscles and together should take 4-5 minutes a day. If they are performed regularly ( better in the morning), then the muscles of the neck and upper back will soon relax , which will contribute to a better flow of blood and nervous energy to the head.
5 exercises for the neck:
Exercise 1.
Stand up freely , hands down. Raise your shoulders as high as possible. Keeping them in this state , pull back as far as possible , lower and return to the starting position , thus making circular movements with the shoulders quickly enough.
Repeat the exercise 25 times so that the shoulders continuously describe circular movements.
Exercise 2.
The same as in exercise 1 , only in the opposite direction. Pull your shoulders back , then lift as high as possible , move forward , lower and return to the starting position. Repeat continuously 25 times.
Exercise 3
Lower your chin as low as possible to your chest , relax your neck , then raise your head and tilt it as far back as possible.
Repeat 12 times.
Exercise 4
Lower your chin to your chest as in the previous exercise , then gently turn your head to the left , lean back , turn to the right , return to the starting position.
The circular motion should be uniform , with maximum amplitude , but without tension.
Repeat the exercise in the opposite direction. Repeat 6 times in one direction , 6 in the other.
Exercise 5
Turn your head to the left as much as possible ( the body should remain straight), return to the starting position. Turn your head to the right as much as possible.
Repeat 10 times at a slow pace.
PS Once I finished the race, I abruptly jumped off the bike. Everything swam before my eyes , I began to lose consciousness , the coach said , put your head down , reach your chest with your chin. When I did this, the dizziness immediately disappeared. Then I understood the power of exercise and what it means to do the right exercise at the right time.
The same movement can be done in a different rhythm and the effect will be different.
Try to do exercise 3 just once , but as slowly as possible and with the head held in extreme positions. This exercise normalizes high and low blood pressure.
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