Our neck is constantly in suspense, and the fault is the work at the computer and the constant viewing of gadgets. Even lying in bed, we look through the news feed or the next episode of the series, finding it difficult to find a comfortable position: while we think about the neck at the last moment. A double chin, wrinkles on the neck, a floating oval of the face are just aesthetic flaws that hide much more serious problems behind them: from poor posture to headaches. Physical exercises can help avoid problems with the cervical spine, but before doing them, be sure to consult a specialist.
Neck stretching exercises. They are performed without jerks, slowly and smoothly, each pose must be held for half a minute.
Head tilts back and sideways, which help to stretch all kinds of neck muscles. Starting position – straight, shoulders should be lowered. Leaning your head back, stretch the front of your neck. From this position, tilt your head to the left. Repeat the exercise on the other side.
Putting your hands behind your head is an excellent stretching exercise for the muscles that lift the scapula. The right hand must be raised, bent at the elbow and touch the upper edge of the shoulder blade. Put your left hand on your head and tilt it to the left. Next, the exercise must be repeated on the other side.
Tilting your head forward and sideways will help stretch your upper trapezius muscles and the splenius muscles of your neck. Starting position – sitting with a straight back, the right hand rests on the left side of the head. Tilt your head forward and to the side, the pressure can be increased with your hand. Repeat the exercise on the other side.
Stretching the back of the neck also stretches the splenius neck and suboccipital muscles. Starting position – standing with a straight back, the right hand lies on the back of the head, the left hand on the chin. Lower your head, feeling the double chin appear. Make sure that the neck remains straight, and the back of the head tends to rise. There should be tension at the back of the neck, especially at the base of the skull.
Also, excellent relaxing exercises for the muscles of the neck can be found in the Pilates and yoga method: on the Web or in training with personal trainers.
Separately, one can single out the unique technique of Dr. Shishonin, which is based on the fact that hypertension is a consequence of cervical osteochondrosis. The first cervical vertebra, the atlas, shifts with time and age and compresses the vessels that feed the brain. The brain experiences oxygen deficiency, the heart begins to work with increased strength and heart rate, blood pressure rises, and hypertension develops.
Dr. Shishonin is sure that taking medications in this case is useless, and can only be harmful. In order to solve the problem, it is necessary to eliminate the instability of the atlas, and sometimes other cervical vertebrae, in order to give freedom to the vessels compressed by the muscles and vertebrae. Then the pressure should return to normal.
Migraines and chronic headaches can be caused by tension and spasm of the neck muscles. If a person is constantly under stress, then he instinctively raises his shoulders, as if protecting his head – not only the natural position of the spine is disturbed, but also blood circulation and nutrition of surrounding tissues. The intervertebral discs and ligaments become weaker, the vertebrae become unstable, they compress the vessels, causing prolonged bouts of headaches. In order to understand their nature, it is enough to do an ultrasound. And if the blood flow through the vertebral arteries is really disturbed, you can start doing exercises for the neck according to the Shishonin method.
A complete set of 12 neck exercises, including video tutorials and workouts, can be easily found on the Web. It is not difficult to perform them without a coach. Thanks to the system, hundreds of thousands of hypertensive patients managed to improve their health, lower blood pressure and avoid hypertensive crises.
It will not take much time to perform Shishonin’s gymnastics: 20 minutes two to three times a week. Only laziness and a disregard for one’s own health can interfere. There are practically no contraindications for exercise – if the problem, we repeat, is clarified by ultrasound. Shishonin’s gymnastics must be done carefully, without fanaticism. Before starting, warm up and do a few squats. You can work out the technique in front of a mirror. And after a few weeks, feel the result – excellent health and normal pressure.