A long beautiful neck is possible. If you have a short neck - visual correction Make your neck thin and long

The neck connects our torso to our main computer, the brain, and performs many vital functions. It contains two large arterial vessels - the vertebral arteries, which pass in a special bone canal on the sides of the vertebrae. This proximity means that any problem in the cervical vertebrae or discs can cause spasm or compression of the vertebral artery

The Science of Stretching Your Neck

Our head weighs about three kilograms and its constant pressure reduces the height of the intervertebral discs. In addition, with age, the cartilage tissue of the vertebrae wears out and this also leads to a decrease in the height of the discs.

Many of us, after turning our heads sharply or throwing our heads back for a long time, experience dizziness, tinnitus or headaches. These are all manifestations of vertebrobasilar insufficiency– that is, circulatory disorders in those very compressed vertebral arteries.

Increasing the height of the intervertebral discs has a beneficial effect on the spine. There are techniques for neck traction using special collars or devices. However, they have a serious drawback - it is almost impossible to control the degree of extension. And even a slight excessive extension of the vertebrae can cause the opposite effect.

The safest and most effective is to independently stretch the neck upward. Even a fraction of a millimeter of traction is enough to reduce the pressure inside the cervical discs and normalize the tone of the blood vessels. And now the pain in the neck goes away, the headache goes away, the blood flow through the arteries and veins normalizes. So, how can you stretch your neck on your own?

Candidate of Medical Sciences, spinal neurosurgeon Borshchenko Igor in his book “Neck hurts - what to do?” offers next exercise for self-extension of the neck.

Starting position- standing or sitting on a chair. Thumbs Place both hands under the corners of the lower jaw, and place the remaining four fingers on the back of the head. With both hands, pull your head up along the spine.

Important! When performing the exercise, the head should remain in the same plane as the body.

While stretching, carefully make additional micro-tilts with your head back and forth or from side to side. Avoid strong head tilts!

Imagine that you want to remove a tight cork from a bottle and to do this you pull and loosen it a little. Do these exact movements during the exercise.

Neck traction exercise allows you to relax the tissues and normalize the position of the vertebrae relative to each other.

You can perform this exercise in an even more gentle mode - lying down. To do this, lie on your back, on a flat surface, place a small towel roll under your neck to support the cervical vertebrae.

In the same way as described above, slightly stretch the cervical spine in combination with micro-movements of the head. Do the exercise for no more than 10–20 seconds. If you feel well, you can repeat the exercise 2-3 times. published .

Any questions left - ask them

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

Every girl wants to be beautiful. Cosmetics, varnishes, masks, hairdressers, creams, razors, tweezers and many, many other things help us a lot with this...

However, there are features in the appearance of many girls that cannot be corrected with cosmetics or tweezers.

Sometimes “flaws” are invented by the girls themselves and in fact do not detract from our beauty in any way (read the article). And sometimes a certain feature of appearance really takes away points from our beauty, but we are accustomed to thinking that this feature cannot be corrected.

Fortunately, many of these features that it would seem you just need to accept within yourself can also be corrected.

We have already talked about that, but now let's talk about how to make your neck longer and thinner at home . Yes, it is possible, and no, it is not difficult at all)

I will not rant for a long time about the fact that a long, graceful neck is beautiful, but a short and thick neck is not so much. You already know this. Do you want a long beautiful neck? Easily! Let's start the exercises!

How to make your neck longer and thinner?

If you still think that it is impossible to lengthen your neck in principle, think about the tribes where women put on more and more hoops over the course of their lives, and their necks become incredibly long. But, keep in mind, not because the cervical vertebrae are extended, but because the shoulders are lowered.

We certainly don’t need such long necks, so we don’t need hoops either: it’s enough to do simple exercises every day, morning and evening, that will stretch the muscles and relax shoulder muscles. And if hoops make the neck weaker, then the exercises, on the contrary, strengthen the neck muscles and greatly increase blood flow to the brain, which is very, very useful.

How to lengthen your neck? Exercises

So, to make your neck longer and thinner (at home, by simple exercises) twice a day, every day we do the following:

Warming up the neck muscles. To do this, we do 10 regular (not fast) head tilts to the right and left and back and forth. Then with our fingers we make spiral movements from the base of the neck to the head (from bottom to top) on the back of the neck and along its sides (do not touch the front of the neck) - i.e. stretch your neck as if it were tired. After this, we do another 10 regular head tilts to the right and left and back and forth.
We stretch our ears. We stretch our right ear to the right shoulder and our left ear to the left shoulder. We stretch well so that the muscle tension is felt on the opposite side of the neck. We hold our head in this position for 5 seconds, then reach for the other shoulder. Start with 15 reps.
We nod deeply. In other words, we do the same thing, only back and forth: first we stretch our chin high, high up so that we can feel the tension in the neck in front, hold for 5 seconds. Then we stretch our chin to our chest and hold again for 5 seconds. 15 reps.
We refuse in amplitude. In the previous exercise we nodded, but in this exercise we make head movements as if we were giving up something: first we pull our chin to our right shoulder, hold for 5 seconds, then to our left, hold for 5 seconds. And so 15 repetitions.
We turn our heads. Slowly and carefully make deep rotations with your head so that you can alternately feel the tension of all the muscles around the perimeter of your neck. 5 times one way, 5 times the other.

Important! All exercises for long neck must be done EXTREMELY carefully, slowly, without sudden movements! The neck is a very important part of the body, we have no right to harm it. Therefore, we work smoothly, catching the feeling of muscle tension gradually, and not jerkily.

Start small and increase repetitions

Start with 15 reps for exercises 2, 3 and 4, and add five more reps each week. Those. in the first week you will do each exercise to lengthen the neck 15 times, in the second week - 20, in the third - 25. If you continue the exercises for the fourth week and beyond, you no longer need to increase the number of repetitions, 25 is enough.

If you do everything correctly, within a month you will notice (and for some even earlier) that your neck has become longer and thinner.

Important point

Often the problem is not the actual length of the neck, but the fact that the girl slouches and raises her shoulders. Because of this neck retracts and looks much shorter than it actually is.

This indicates:

or the wrong habit of maintaining posture (then right from today until the end of days - the back is straight, the shoulders are back and down, the chin is raised),

or self-doubt. If this is the case, I'm willing to bet that self-doubt is really hindering you in other areas of your life. Therefore, you need to get rid of it, and for this I recommend going to the article

Every woman wants to look beautiful, attractive and appear younger than her age. If the face can be rejuvenated with the help of decorative cosmetics, then it is very difficult to hide the real age on the neck. Here, the skin also requires daily high-quality care and the use of care products.

If you don’t take care of your body, then over time wrinkles may appear on your neck, and the skin will begin to sag due to lack of moisture or bad habits. It all makes it worse appearance women and adds extra years.

Cosmetology specialists recommend performing complex exercises in the morning to stretch your neck and prolong the youthfulness of your skin. An integrated approach will not only help keep your skin toned, but will also give it a healthy appearance and eliminate stretch marks and sagging.

Bad habits

Even everyday exercise will not help if a woman leads an unhealthy lifestyle, is often overworked at work, has bad habits. In order for a beautiful neck to appear, everything must be done in a complex manner.

Bad habits that negatively affect the appearance of the neck include not only addiction to alcohol, nicotine or sweets. The list is huge, but the main enemies are:

Hasty head movements, sudden bends. As a result, a woman’s neck becomes deformed and the elasticity of the skin is lost. Over time, stooping may occur.
Bent neck while working.
Reading while lying down or incorrect posture while sleeping. These factors negatively affect a beautiful neck.

Getting rid of these habits will be the first step towards self-improvement. Fulfilling these requirements is available to everyone, the main thing is to want to change yourself and your appearance.

Benefits of Exercise

Creams, lotions, masks and various cosmetics can only give a short-term visual effect, which will disappear after a while. These products cannot significantly affect the condition of the skin and the neck itself, so it is necessary to act with the help of muscle stretches.

Thanks to correct execution complex exercises you can stretch your neck, giving it smooth, gentle contours. It is advisable to perform them in the morning, when the body accepts it well. physical activity. You should not combine exercises and massage, so as not to irritate the skin with excess blood flow. Just a few minutes, and a woman’s neck will become even more attractive and younger.

Side bends

The exercise stimulates muscle tension and even stretching. To begin, slowly lower your head forward, then gradually tilt it back, relaxing your mouth and facial muscles. Repeat several approaches, alternating with other sides.

By performing these exercises you can lengthen your neck well, but without feeling any discomfort. Tilts to the left and right are performed in the same way. During the process, the ears should touch the shoulders, but not too much, so that the muscles do not stretch and then the neck starts to hurt.

You need to perform the exercise slowly, trying to relax your body as much as possible. No tension or pain should be felt.

Turns will be performed in a similar manner. Sitting straight, slowly turn your head several times, holding it for 10-15 seconds. This will help you stretch your neck at home.

Resistance exercises

An interesting way to restore skin tone and tighten muscles. To perform this, you should tilt your head forward, hold your forehead parallel with your hands, pressing on it and without letting go, bend your head further.

In the resistance zone, you need to tense your muscles as much as possible, and hold on for a few seconds, then return to initial position. Repeat the movement again. Continue until you feel slight tension or tingling in the neck. This is a good option to use at home.

You need to repeat the exercise not only from the front, but also from the back. To do this, you should clasp your hands, put them behind your head, and while bending backwards as much as possible, hold the back of your head with your hands, not letting it go lower. After a few seconds of tension, take a short break and rest.

Perform alternating with forward bends. You can also do side bends with resistance, but this depends on the preparation and elasticity of the neck, because muscle tension can lead to pain.

You can alternate the complex with bends or turns. But do not forget about a short break between exercises, so that later your neck does not start to hurt from overwork.

swan neck

To lengthen the neck you need, in addition to standard exercises, perform additional bends with your mouth open. Pull your jaws up, thus trying to close your mouth. This helps smooth out nasolabial folds and tighten the chin.

Straighten your back and cross your arms over your chest, trying to reach your shoulders with your palms. As you inhale, stretch your neck up, and as you exhale, return to the starting position.
Straighten your back and relax your shoulders. Lower your head down and smoothly roll it from shoulder to shoulder. Make ten movements. After this, start rolling your head, but already tilting it back.
Keep your back and shoulders straight. When turning left or right, you need to pull your chin towards your shoulder and try to touch it, but at the same time relax your facial muscles.

This complex tightens the skin well and helps tighten sagging areas. Making a perfect neck is not difficult, the main thing is to find a little time for regular classes.

Exercises for the neckline

Performing complex exercises helps not only to get rid of a double chin at home, but also to improve the appearance of the décolleté area. First you need to stretch your neck and lift your chin up ten times, then take a short break and start the exercise again.

In order to get results, you should perform several approaches. Place your elbows on the floor and clasp your fingers, place your chin on them and try to raise your head as high as possible with your hands, and use your neck muscles to resist this.

This a good option for and muscle training. You need to slowly lower your chin down, resting on your chest, repeat 10-15 times, then switch to another exercise.

Secrets of elasticity

To keep your neck not only toned, but also well-groomed, you can use both folk methods and purchased products. A neck and décolleté cream based on hyaluronic acid will be effective in this regard.

It tightens well, adds elasticity, nourishes cells and restores water balance. Thanks to the complex action, the skin becomes healthy, acquires a beautiful even tone and is smoothed.

In combination with masks and natural-based lotions, neck and décolleté cream will be an indispensable assistant in the fight against aging. Even for prevention, cosmetologists advise using caring cosmetics to make it easier to cope with emerging problems over time.

As for folk remedies, cucumber, tomato juice, lemon and parsley will be effective. Their liquid is rich in multivitamins and minerals, nourishes the skin well and adds elasticity. To see the result, you need to perform the procedure in courses, taking short breaks, as the skin quickly gets used to them.

Massage help

The technique is considered universal and can be used both to treat and remove problems, and to achieve a cosmetic effect. For the neck and décolleté area, massage will be especially useful, because it enhances the effect of exercise and the use of cream and improves blood circulation, neutralizing the possibility of salt deposits and sagging skin.

The advantage of the technique is its economy, because to carry out the procedure you don’t need anything other than own hands. If you wish, you can buy peach or grape seed essential oil at the pharmacy and rub it into the skin as you go. This will help you relax and have fun.

You should start with simple rubbing movements, moving smoothly and slowly clockwise. For greater convenience, you can practice in front of a mirror to see if the movements are being performed correctly. There is no need to press on the skin to avoid redness.

After this, you can move on to patting and lightly stretching the skin, this will add elasticity to it and improve cellular metabolism. When performing a massage, you should avoid the thyroid gland area, paying more attention to the chin and décolleté.

When choosing a cream, pay attention to the composition; it is better to give preference to organic cosmetics. Although its shelf life is shorter than the usual one, this indicates a smaller amount of preservatives and the presence of natural ingredients.

Active exercises and complexes are best performed in morning time, when the body has recovered well after overnight regeneration and is ready for new loads. Massages, masks and wraps are recommended to be done in the evening or after lunch. This is the optimal period for good absorption of nutrients.

If you need to restore elasticity to your skin on any part of the body, then it’s worth trying cold and hot shower in combination with skin scrubbing. You can take it at least every day, the result will be visible literally after the first week. The answer to the question of whether you can lengthen your neck with exercise is yes. But you shouldn’t expect results right away. To do this, you will need to regularly perform the described exercises and systematically change techniques.

A long beautiful neck has always been considered the standard of femininity. Praising the beauty of a woman, many poets and writers primarily talked about this part of the body. However, due to physiological characteristics It is the neck that is most quickly exposed to the merciless attacks of time. Therefore, women have always devoted a lot of time to caring for their neck, trying to delay the signs of aging as much as possible.

"Swan" exercises

After the first two weeks of doing the exercises, increase the number of repetitions to 40. The exercises help effectively stretch the muscles, making the neck strong and beautifully defined. After exercise, give your neck a contrast shower and rub it with a terry towel.

These exercises will not only help give your neck beautiful shape, but will also be useful if, for example, you have a pinched neck.

1. In a standing position (you can sit), slowly tilt your head back, while trying to reach your nose with your lower lip. Then gradually lower your head to your chest. Perform 6 repetitions.

2. In a sitting position with a straight back, slowly, but straining your neck as much as possible, turn your head left and right, while gradually accelerating. Perform 6 slow turns and 12 fast ones.

3. Strain your neck and stretch it forward as much as possible. At the same time, on the contrary, pull your head into your shoulders. Perform 10 repetitions.

4. Place your palms on your chest, as if pressing it. At the same time, try to resist this by straining your chest and neck. Perform 12 repetitions.

5. Sit opposite the table, rest your elbows on its surface and pull up first the right side of your neck, then the left. Perform 10 repetitions. These stretching exercises will help you lengthen your neck.

6. Slowly turn your head to the side, ending the movement by slowly raising your head all the way (5 repetitions). The same thing - in the opposite direction.

7. Slowly turn your head to the side, reaching your chin to your shoulder (under no circumstances lifting it). The same thing in the other direction. Perform 10 repetitions for each side.

8. Tilt your head left and right, trying to touch your ear to your shoulder. Perform 10 repetitions for each side.

9. Cross your palms at the back of your head, lower your head to your chest, while trying to overcome the resistance of your hands. In several stages, jerk your head back. Perform 10 repetitions.

Skin care

In addition to exercise, the neck, or rather its skin, needs regular nutrition and hydration. This can be achieved with the help of masks, creams, compresses, and wraps. If you prefer industrially produced cosmetics, opt for those designed for dry skin care. As a home remedy for neck care, we can recommend a warm compress of milk and oatmeal flakes.

Contrasting herbal compresses - linden, mint - tone the skin of the neck well. Soak a towel in the hot herbal infusion, place it on your neck for 10 minutes, and then change it to a towel soaked in cold water. So you need to alternate 10 times.

Rubbing the neck and décolleté with ice cubes made from herbal infusions also has tightening and refreshing properties.

Give your neck a honey massage - apply natural flower honey to your neck and tap it into the skin with patting movements. After 15 minutes, rinse off the residue with water and apply nourishing cream to your neck.

But this massage cannot be done if you have problems with the thyroid gland.

If your posture is slouched, then all the skin stretches from the back and begins to sag at the front of the body.

Therefore, the first thing you need to work with is the even position of the spine.
Trapped in hypertonicity shoulder joints they lower their shoulders forward and down, and weakened back muscles cannot withstand the tension, resulting in a slouched posture.

In addition, spasms of the neck and trapezium muscles disrupt blood circulation and lymph flow in this area, causing the quality of the skin on the face to deteriorate and swelling to appear.
To restore your posture, you need to perform a series of exercises to relax your shoulders and neck, straighten your back and strengthen its muscles. After you manage to straighten your shoulders, the skin on your body will tighten, changing your appearance, turning back the years.

Exercises for the neck and back are the main ones in the Revitonics complex, since facial practices will be useless without straightening your posture and restoring muscle tone cervical region spine and blood circulation in the neck and head.

Neck exercises are fundamental to the rejuvenation system
Revitonics.
To achieve maximum effect in rejuvenation, in order to release the supraclavicular and lymph nodes and nodes located along the neck, daily activities you should start by performing techniques on the neck.

“Hanger” technique for relieving spasm of the posterolateral surface of the neck and trapezius

Effect:

■ Neck lengthening;
■ Beautiful transition line from neck to shoulder;
■ Improving blood circulation in the head;
■ Reduction of symptoms of cervical osteochondrosis.

Technique:

1. Hang your head down on your chest freely and without pressing.
2.Raise your shoulders as high as possible, leaving your head down. Maintain the position for 30 seconds.
3. Return to the starting position.
4. Putting one hand on the back of your head and the other hand on the trapezius, stretch the posterolateral muscles of the neck, first on one side, then on the other.
If you did everything correctly, you will feel that your shoulders have “collapsed” down and your neck has relaxed.

Exercise on the posterior-lateral surface of the neck

The technique relaxes the posterior-lateral surface of the neck and trapezius muscles, relaxes and stretches them, the neck lengthens, which has a beneficial effect on the condition of the face.

Technique:

1. Place your hand deep on your lower back.
2. Bring the shoulder and shoulder blade back and lift the shoulder up.
3. Turn your head diagonally in the opposite direction from the raised shoulder, lift your chin up and place the back of your head on the trapezoid.
4. We clamp the posterolateral surface of the neck and trapezius muscles for 30 seconds.
5. We take the starting position and, with the head in a level position, stretch the previously clamped muscles with our palms in different directions.
We fix the position of the muscles.
6. Do it in each direction three times.
See the execution technique.

Lengthening the anterolateral surface of the neck - exercise “Frame”

The “Frame” exercise is aimed at relieving spasm of the anterior surface of the neck. Spasms of this area of the spinal column lead to disruption of blood flow and stagnation of lymph in the facial area.

Effect:

■ Lengthening the anterior surface of the neck;
■ Reducing the depth of transverse wrinkles on the neck, tightening the oval of the face;
■ Release of lymphatic ducts, activation of the outflow of excess fluid from tissues;
■ Elimination of double chin.

Technique:

■ Your arms should be raised up, bent at the elbows and crossed in the shape of a frame.
■ When stretching the spine, you need to stretch your entire body up behind your arms. Without ceasing to stretch your spine, tilt your head down and place your chin in the interclavicular dimple. You need to hold out in this position for half a minute.
■ Raise your head. Put your hands down.
■ Place one hand above your chest and the other under your chin. Try to stretch your neck with your arms in different directions in this position for 30 seconds.
■ Pumping: lightly press the soft area directly above the collarbones with the back of your fingers. Press as you exhale.
About 7 times per minute.
■ It is better to press not with your fingertips, but with the back surface, since the muscles at the levels of the collarbones are stretched unevenly in most cases, which creates a convex relief, so it is more convenient to press with the back surface of the fingers (little finger, ring finger, middle finger).
■ When correct execution pumping can be felt like back surface Stagnant lymph drains from the throat.

Aligning the position of the neck relative to the entire spine—technique from the computer neck

A forward neck (“computer neck”) greatly increases the load on the spine, neck muscles and shoulder girdle. Because of this, posture changes, pain appears, and the face changes.

At correct posture the center of the ear is in line with the center of the shoulder (+2 mm), while the load on the spinal column is 4-5 kg. If the skull moves forward, then for every 2.5 cm of displacement the load increases by 5 kg. In this regard, the muscles of the neck and shoulder girdle spasm.

■ Place your hands behind your back and clasp your palms;
■ We pull our neck forward, don’t tilt our head, don’t lift our nose;
■ Pull your arms in the opposite direction from your body;
■ We stand (sit) in this position for 30 seconds.

We return to the starting position and now do the opposite.

■ We move our hands forward into the lock, pull them forward;
■ Pull your neck back as far as it will go;
■ We remain in this position for 30 seconds.

Should be done daily. The effect is a healthy and beautiful neck.
You can do it as in the photo without hands, but with them it is much more effective, since working in the opposite direction they help to apply more effort.

The “Perfect Neck” technique

Effect:

■ Increase in head rotation angle;
■ Relaxation of the neck muscles.

Technique:

■ Raise your left shoulder up and turn your head towards it to a comfortable angle of rotation. Hold for 30 seconds.
■ Lower your left shoulder.
■ Without changing the position of the head, we raise the right shoulder. Hold for 30 seconds.
■ Without lowering the right shoulder, we turn our head towards it until we feel slight discomfort. Hold for 30 seconds.
■ Lower your right shoulder.
■ Without changing the position of the head, slowly raise the left shoulder. Hold for 30 seconds.
■ Return to the starting position and stretch the neck muscles in different directions with both hands.

Relaxing the side of the neck

Effect of the exercise:

■ Reduction of transverse wrinkles on the neck;
■ Lengthening the lateral surface of the neck.

Technique:

■ Raise your shoulder to your ear as far as possible. Gently tilt your head towards your shoulder (try not to twist your neck - keep your face in the frontal plane).
■ Press your ear to your shoulder and hold for 30 seconds. The muscles that are in spasm should fall into the clamped fold. Return to the starting position.
■ Stretch your neck muscles in opposite directions. Hold it for 2-3 seconds.
■ Perform the technique on the other side of the neck.

Working with the back of the neck

Effect:

■ reduction of hyperlordosis of the cervical spine;
■ lengthening the back of the neck;
■ reduction of withers;
■ getting rid of headaches;
■ comfortable sleep;
■ reduction of cervical osteochondrosis.

Technique:

■ Place your palms below your waist, fingers down.
■ Bring your elbows as close as possible to each other.
■ Tilt your head all the way back and hold it for 30 seconds.
■ Return the head and arms to their original position.
■ We stretch the neck with one hand towards the back of the head, with the other hand towards the shoulder blades, while the position of the head should be strictly vertical. We fix the muscle for a few seconds.

The reception should be performed daily, if possible several times a day.