If you slept in an uncomfortable position last night or stared intensely at your computer monitor for hours on end, it won't take long to notice. A stiff neck isn't just annoying and painful. A stiff neck can cause headaches and pain in the cervical spine. To reduce pain, try some of the techniques below. Before a set of exercises for the neck, it is advisable to take a hot shower. It will help relax your muscles.

We give freedom to the neck

First of all, prevention is important now at any age. Sit on the floor in lotus position. If this is uncomfortable, sit on a chair and lower your feet directly to the floor. Extend your right arm toward your right knee or along the right side of the chair. Put left hand at the top of your head and slowly tilt your head to the left. You can lean on your right knee or on the seat of a chair. This will level the body. Hold this position for 30 seconds, and then slowly lift your head up and repeat the same on the other side. This neck stretch is a fairly gentle technique.

Pulling our heads out of our shoulders

Use your hands to deep stretch the back of your neck and collar area. This is important to avoid. Sit comfortably on a chair or on the floor. Clasp your hands and place your palms on the back of your head. Sitting with a straight back, press your hips closer to the chair. Now slowly lower your hands in a lock down towards your hips, pressing your chin to your chest. By and large, your hands will slide along the collar area. Press down into your palms to essentially lift your head out of your shoulders. This will enhance the stretch even more. Do this for at least half a minute, and then slowly raise your head up and unclasp your hands.

Stretching your neck

The following stretch can be done anywhere. This is a deep stretch for the muscles in the back of the neck. It helps to avoid. Place your feet at a distance from each other, arms at your sides. Place your hands behind your lower back, clasp your right hand with your left wrist and extend it a little further away from you. To increase the stretch in the neck, slowly lower your right ear toward your shoulder. Stay in this position for 30 seconds, and then tilt your left ear towards your shoulder, and right hand grab your left wrist.

Letting ourselves be a child

We present to your attention a stretch that will simultaneously relax your neck and shoulders, reduce headaches and banish drowsiness. often meets. To practice prevention, take the fetal position. Shins and forehead are on the floor. Take several breathing cycles, deliberately stretch your spine, relax, chest resting on your knees. Interlace your hands behind you and clench into fists. If you can, press your fingers firmly into your palms to square your shoulders well. Then raise your arms as high as you can. Inhale, shift your body weight forward and lift your hips away from your heels. Extend your arms as close to the floor as possible. Stay in this position for 10 seconds and then lower your hips back onto your heels. Stay in this position for 10 seconds, and then lift your hips up again. Repeat the exercise 5 times or more and then return to child's pose with your arms on either side of your body.

Opening our hearts

The fourth exercise is aimed at stretching the front of the neck, chest and shoulders. This helps get rid of. Begin the exercise by sitting on your heels, as if preparing for a hero pose in yoga. Lean back and place your palms on the floor 20 cm behind you. Press your hands firmly into the floor to lift your chest high, arching your back and pushing your hips toward your heels. To increase tension, lower your head to your chest. Stay in this position for 30 seconds, then raise your head and lower your pelvis onto your heels.

We are building a bridge

Experiment with a classic asana and you can control how you stretch the back of your neck and lift your hips. This exercise is performed lying on your back, arms at your sides, palms down. Bend your knees and place your feet on the floor. Pull your heels as close to your pelvis as possible, keeping them shoulder-width apart. Make sure both legs are parallel. With your palms and feet firmly pressed to the floor, lift your hips off the floor. Stay in this position or clasp your hands under your buttocks. Try to keep your shoulder blades closer to each other. Stay in this position for 30 seconds, continuing to raise your hips high. Then gently lower your pelvis back to the floor. Then lie on your back carefully, vertebra by vertebra, and press your knees to your chest, as if hugging them with your arms.

Such exercises are easy to perform and, most importantly, they are aimed at strengthening different groups muscles, not just the neck. You'll feel better and maybe even stand a little taller. After all, thanks to this complex, posture is leveled.

Osteochondrosis is a common phenomenon among the population of developed countries. Today, this disease begins to manifest itself at an earlier age than, for example, 15 years ago. The disease can affect any joint, but most often it is the human spine that is affected. One of the treatment methods in this case is exercises for the lumbar spine, as well as its cervicothoracic region.

Exercises for osteochondrosis remain one of the simplest and safest methods of therapy to this day.

Why is gymnastics useful?

Osteochondrosis is a lesion of the cartilage tissue of the joint. With age, the nutrition of the cartilaginous part of the joint deteriorates. Which, together with the lack of a sufficient amount of necessary elements in the diet, leads to premature degeneration of cartilage, its mineralization, and, in general, destruction.

A slight atrophy of cartilage tissue already affects our well-being and is called osteochondrosis. The most dangerous osteochondrosis is localized in the spine. The spinal cord passes through the spinal column, through which the nervous connection is made between the head and the rest of the human body.

The destruction of cartilage tissue affects the safety of nerve roots, which can become pinched - as a result, a person ceases to feel his fingers, arms, legs, and experiences pain radiating to the leg, sacrum and other parts of the body.

Osteochondrosis can also affect other parts of the body - wherever there are joints, this disease can occur. In older people, it can be localized in the shoulder, forearm, ankle, and thigh. As a result, the mobility of the joint is severely limited, the arm or leg does not move or moves very poorly due to pain.

It’s strange that moving with osteochondrosis hurts, but movement in these situations is what helps. Movement is one of the cornerstones of treating cartilage problems. Together with the abundant intake of chondroitin and glucosamine into the body, a set of exercises for osteochondrosis copes with its task perfectly.

It should be remembered that any joint is a static structure; it will not move on its own. And her muscles move. And muscles also keep it in a stable state. Weak muscles are unable to maintain the joint in optimal position. As a result, he “breaks” ahead of schedule.

Strengthening the muscles of the spine is of particular importance.

Exercise therapy gymnastics is relevant for a specific area of ​​the spine, but with one amendment. If your lower back hurts, you should do not only exercises for the lumbar sacral region spine, but also for other parts. This is important to do in order to prevent neck osteochondrosis from developing, for example. After all, if the lower back is injured, it means that the muscle tone in its area is insufficient. This suggests that muscles are weak in other places.

If your neck hurts, then gymnastics helps with osteochondrosis of the cervicothoracic spine. By the way, it helps not only during illness, but also before the onset of pain. Try it and see for yourself: periodically stretching even a healthy neck is not only useful, but also pleasant.

Gymnastics for different parts of the spine

In exercise therapy there is a lot various exercises for osteochondrosis of the spine, it is simply not possible to list them all here, so here are the simplest and most relevant options.

I would like to draw your attention to the fact that during acute pain there is no need to give a load. This will only make things worse. The exception is if movement does not bring you sharp pain, then you can exercise.

The key to success is to devote the proper amount of time to your studies, not to rush, and to do everything regularly. Then treatment will help save you from chondrosis.

Exercises for the spine are exercises that need to be done in the first stages of your physical “career”.

Gymnastics for cervicothoracic osteochondrosis can be presented as a single complex, but I deliberately divided it into sections to make it simpler and clearer.

Neck

Let's start from the very top, the bridge connecting the torso and head. This is the neck. Her health is the key to our well-being.

Cervicothoracic osteochondrosis may be interrelated. For example, when the problem is at the level of the first cervical vertebra, the articulation between it and the last thoracic vertebra suffers. In addition, osteochondrosis rarely affects only one joint.

Gymnastics for osteochondrosis of the cervicothoracic spine should ideally be used not only when the disease is diagnosed, but also for prevention, even before its onset.

It is performed while sitting: at home, in the gym, at work or even in transport. In the latter case, take into account shaking while driving; roads are not always smooth.

1. Gently and slowly roll your head clockwise and counterclockwise.
2. Use your hands to help tilt your head towards the right shoulder and the left (an exercise with stretching elements).
3. Grasp your head with your hands and try to move your head in all 4 directions, overcoming the resistance of your hands. The task is to feel the resistance and overcome it, tensing the muscles, and not arching the neck.
4. Knead the back of your neck with your hands from the back of the head to the very shoulders along the muscles using circular pressing movements.

Repeat each exercise 5-10 times at a slow pace. If pain occurs, stop performing.

Breast

Some exercises for cervical and thoracic osteochondrosis are similar. Let's start with them.

1. 1. Sitting straight, raise your shoulders and lower them back. This strengthens the movement trapezius muscle– its top forms the back of the bottom of the neck, and the bottom is located near the shoulder blades.
   2. Squeeze your shoulders together and spread them apart. Do this movement 10 times back and forth.
   3. Raise one shoulder first, lower it. Now lift your other shoulder. Lower it.
   4. Raise one shoulder first, then the other. Lower your shoulders in reverse order.
   5. Shoulder Circles - Slowly make 10 circles clockwise and counterclockwise.
   6. Fix your knees and pelvis, rotate around the axis of your lower back, twisting in the thoracic region to the maximum in one direction and the other.

Gymnastics for thoracic osteochondrosis, as for any other, is done slowly. Any sudden careless movement can aggravate the situation.

Small of the back

Exercises for the lumbosacral spine should also be done after pain has been relieved.

It’s more difficult with the lower back; you can’t do exercises to strengthen the lumbar spine on a chair. Unless you can bend over in a chair, forming a natural arch in the lower back, and in general correct posture work out.

Before doing exercises to strengthen the lower back muscles and other back exercises for osteochondrosis, step on the scale and look in the mirror.

If the number on the scale is greater than your height (in cm) minus 100 and plus 10, most likely you should think about losing weight. After all, everyone extra kilos– this is an additional load on the spine. A big belly shifts the center of gravity of the body: it pulls the lower back forward more than it should. Often, osteochondrosis of the lower back in people not involved in professional sports occurs precisely because of a voluminous abdomen. When performing exercises for lumbar osteochondrosis, at the same time you should take care to tighten your figure and return the center of gravity to normal.

To combat lower back pain, you will need to work your lower back and abs. This is done on entry level at home, lying on a mat. Then you can go to the fitness room.

The most simple exercises for osteochondrosis of the lumbar region:

1. We pump up the abs while lying on the mat - arms crossed on the chest, feet on the floor. We slightly raise our head from the floor, the lower back is pressed, the back is rounded in the thoracic region. We do it 15 times.
2. We lie on our backs, straighten our legs, put our hands behind our heads or lower them along our torsos. From this position, we raise our legs one by one. We repeat the movement with each leg 15 times.
3. We roll over onto our stomachs and stretch our arms forward. From this position we lift top part body without throwing your head back. If you have the strength, we also raise our legs. The exercise is called the “boat”. In fact, this is a variation of the hyperextension exercise that can be done at home. You can rock back and forth on the fulcrum. We aim to complete 10–15 repetitions.

Physical exercises for lower back pain can strengthen the muscle corset and reduce the manifestation of the disease. As soon as you relieve pain and start training, the effect will not take long to appear.

Strengthening the back muscles with osteochondrosis is of paramount importance both for the sacral region and for all other areas of the back.

There are also more serious exercises for the lumbosacral spine. They should be done after those listed above. This is raising the legs while hanging (there is no load on the spine at all, just stretching), raising the torso incline bench for the press, hyperextension in the simulator.

Even with osteochondrosis of the lumbar spine, a bandage of varying degrees of rigidity often helps. Consult your doctor about this.

We relieve the aggravation

Exercises to strengthen your back muscles can only be done after the pain has gone away. If you have back pain that radiates to your leg or other part of the body, you should consult a neurologist.

The doctor will determine the location of the pinching and prescribe the necessary treatment. When the pain begins to go away and gradually subsides, this is the very moment to start exercising. And remember, do only what does not cause you discomfort!

What to do next?

The acute period has passed, you diligently did everything that was necessary to strengthen the back muscles with osteochondrosis (how to strengthen the muscles was said earlier). You are well done!

1. You can quit gymnastics, return to your previous lifestyle and again experience all the beauty of, for example, lumbar osteochondrosis. To do this, you need to live the way you lived before.
2. Or you can take the path of health - watch your diet, weight, do the same exercises for pain in the lower back and other areas. At least just so that there is no more pain. You can also find some other complexes to maintain spinal health. Exercise is the simplest method of treatment.

The neck is an equally vulnerable area of ​​the body in cosmetic terms. Thin skin and an unexpressed subcutaneous fat layer are a condition for its rapid dehydration.

Today I will tell you about one amazing muscle of our body - the subcutaneous muscle of the neck (platism). It differs in many ways from the usual muscles of the body and is subject to age-related changes and damage.

Subcutaneous muscle The neck is interesting to us because it defines appearance neck and partly chin. And the neck, as you know, is an important manifestation of age. In today's article I will tell you about plyatism and what to do to strengthen this muscle and maintain a proud and beautiful neck until old age.

Anatomy of the subcutaneous muscle of the neck.

The subcutaneous muscle of the neck (platysma) is thin, flat, and lies directly under the skin. It begins in the thoracic region below the clavicle on the superficial plate of the pectoral fascia, passes upward and medially, occupying almost the entire anterolateral region of the neck. Remains not covered by muscle small area, having the shape of a triangle above the jugular notch of the sternum.

The bundles of the subcutaneous muscle of the neck, rising above the base of the lower jaw in the facial area, are woven into the masticatory fascia. Part of the bundles of the subcutaneous muscle of the neck joins the muscle that lowers the lower lip and the laughter muscle, weaving into the corner of the mouth.

At the edge of the lower jaw, the medial muscle bundles intertwine with the bundles of the muscle of the same name on the opposite side and are attached to the edge of the lower jaw; Laterally, the muscle bundles pass to the face, where the fascia of the parotid gland and chewing gland are woven, reaching the corner of the mouth.

The subcutaneous muscle of the neck (platysma) is not connected to the bone structure and tends to lose elasticity. It also contains very thin fatty tissue and has fewer sebaceous glands than the face. The lack of sebaceous glands makes this area very prone to dryness and wrinkles.

Individual characteristics. In some people, this muscle is so thin that it breaks up into separate thin bundles. About a quarter of women initially lack most of the platysma bundles, so the skin of the neck is supported mainly by its own elasticity. And various exercises for training muscles do not help, because you cannot pump up something that is not there.

Functions of platism.

The subcutaneous muscle of the neck is the thinnest and widest of all facial muscles. This muscle covers the front and sides of the neck, holds and lifts the skin of the neck, largely determining the appearance of the neck from the front.

Does not participate in normal movements of the neck and head; tenses up only with enormous physical effort and emotional distress, with terrible anger, insane horror, very severe pain. By pulling the skin of the neck, the muscle protects the saphenous veins from compression; in addition, she can pull the corner of her mouth down, which is important for facial expressions.

The saphenous muscle pulls back the skin of the neck, protects the saphenous veins from compression and thus facilitates subcutaneous blood circulation in the neck area. Weaving into the corner of the mouth, the muscle pulls it down together with the triangular “muscle of dissatisfaction”, and, therefore, takes part (unfortunately, not very useful) in facial expressions.

Platysma is not involved in normal movements of the neck and head. She tenses up only with enormous physical effort and emotional distress, with terrible anger, insane horror and very strong pain.

At these moments, the muscle pulls the skin of the lower part of the face and the corner of the mouth to the side and down. On the neck, when contracted, it is noticeable in the form of longitudinal ridges running along the fibers (from bottom to top and from outside to inside) and forms horizontal folds and wrinkles on the skin.

Age-related changes in the neck and neck skin.

The neck is an equally vulnerable area of ​​the body in cosmetic terms. Thin skin and an unexpressed subcutaneous fat layer are a condition for its rapid dehydration. The absence of an abundant network of small vessels and slow blood microcirculation, low activity of the muscles of the anterior surface of the neck contribute to the loss of their tone and tissue atrophy, early skin ptosis, the formation of longitudinal and transverse wrinkles, cords and ring-shaped folds, which deepen and increase.

The ligaments between the skin and the platysma muscle are very tight, so there is no noticeable sliding between these tissues. Indeed, the platysma muscle has the same embryological origin as the skin. They undergo the aging process at the same time, which is why their close interaction is maintained.

Gradually, deep transverse folds and wrinkles appear on the front surface of the neck; the skin along the lower edge of the face and chin quickly loses its tone, stretches and begins to sag.

The subcutaneous muscle of the neck, the platysma, is responsible for the appearance of this area. With age, it loses elasticity, the edges of the muscle along the midline can diverge and then longitudinal cords (“turkey neck”) form on the neck, and the cervical-mental angle also increases.

Subcutaneous cervical muscle young man is a muscular blade and forms an almost right angle with horizontal part, it is located at the level of the risorius and almost fills the space below the clavicle.

With aging, the anterior edges of all platysma muscles move forward toward the edge of the platysma muscle, and their midline connection has already been studied by Connell and Gaol. It must be remembered that in young people they are located in front, and their condition depends on the severity of the platysmal ligaments, which can be more or less visible, depending on the formation of the angle between the neck and chin.

As the skin ages, elastin and collagen are destroyed, it loses its elasticity, which leads to the manifestation of “gravitational ptosis” - soft fabrics sag under the influence of gravity.

Age-related degenerative changes in muscle tissue primarily manifested by weakness of the subcutaneous muscle of the neck (the muscle fibers of which are located in a thin layer under the skin of the entire front surface of the neck). But changes in it are more often manifested not by the formation of a double chin, but by sagging skin like a “turkey neck.”

For those who want specific signs, please. Signs of a young neck:

1. Clear contour of the lower jaw

2. Retraction in the sublingual area

3. Visible contouring of the thyroid cartilage (“Adam’s apple”, of varying severity, depending on gender, approx. transl.)

4. Visible contouring of the edge of the sternocleidomastoid muscle

5. SM – SM angle 90 degrees. (angle between the SubMental line and the anterior edge of the sternocleidomastoid muscle (SternocleidoMastoid border)

6. Cervicomental angle (cervicomental angle) from 105 to 120 degrees.

Fatty deformation of the platysma area.

Blood circulates more slowly in the skin of the neck than in the face. The layer of subcutaneous fat is very thin. Even a small excess of adipose tissue is distributed unevenly here.

The chin-cervical area is one of the “fat traps”. The peculiarities of its structure are such that fat accumulates in it first, and when losing weight, it is consumed last. Certainly, overweight and obesity are important factors leading to the appearance double chin, but it can form even in the absence of problems with excess weight.

With age, adipose tissue accumulates in lower sections cheeks and chin area. The median (medial) edges of the subcutaneous muscle of the neck (platysma) reflexively compensate age-related changes and, in most cases, thicken, while its lateral sections remain relaxed. As a result of this, the medial edges of the muscles become pronounced, along which cords appear along the fibers of the neck.

Rings of Venus and Cleopatra's neck.

The bifurcated edges of the neck muscle are especially visible in thin people when the neck muscle is tense and the head is moderately turned to the side. The gallant French dubbed the transverse groove on women's necks the ring of Venus. (not to be confused with the necklace of Venus - spots, a sign of syphilis).

A variant of hereditary ringed neck is possible; it is also called “Cleopatra’s neck”, and skin-fat folds are popularly known as “Rings of Venus”.

In this case, they do not go away with age, but remain for life, although they are modified in comparison with the infant Shar Pei stocking. Such folds are more like small rings. Judging by the mummies, women from the Ptolemaic dynasty were about 1.5 m tall and by no means thin.

Coins and busts of Cleopatra display body fat around the neck - in statues they are called “Venus rings”. Perhaps the artists used them to emphasize the well-fed life of their models, but, according to a number of experts, in this case this is not pure symbolism. It seems that the queen's neck was a bit thick. In some images, a long, humped nose and a sharp, protruding chin are striking.

What to do? Posture, facial expressions (emotions), hormones.

And only then – exercises. There is no point in doing exercises without posture correction, and there is also no point in doing exercises with genetically weak platism. (I don't discuss cosmetic surgery)

Posture.

American film star Katharine Hepburn, who at 70 looked like she was not quite forty without any plastic surgery, advised: to avoid wrinkles on your neck, look at the stars more often! When you throw your head back, the thin and wide subcutaneous muscle (platysma), which runs from the collarbone to the lower jaw, tightens. This is great exercise for her!

The habit of slouching and walking with your head down contributes to poor blood circulation in the neck and fat deposition in the chin area. In addition, it makes the double chin more noticeable.

First of all, excessive weakness of the subcutaneous muscle of the neck is to blame for the appearance of wrinkles, but one of the main reasons for the deterioration of the quality of neck skin is incorrect posture. Since in real life we ​​often look at our feet rather than at the sky, platysma has practically no work. And from forced inaction, it weakens, becomes sluggish, sags and ceases to tighten the skin.

Unhealthy facial expressions (emotional status)

The corners of your mouth represent your attitude towards life. Habitual emotions freeze on the face with age. With a constant expression of negativity and disgust (drooping corners of the mouth), this expression freezes on the face and contributes to the deterioration of the condition of platyism.

Relaxation of the depressor anguli oris muscle with a minimal dosage gives effective result in the form of raising the corners of the lips and changes the facial expression to a more positive one. And correction of the subcutaneous muscle of the neck, platysma, can redistribute muscle activity and volume, which will be expressed in lifting not only the lower third, but also the middle one.

When carrying out such a correction, it should be remembered that the effect is achieved not only by relaxing the depressor muscles, but also by activating the antagonist muscles - the levator muscles of the middle third of the face.

Do not injure the subcutaneous muscle of the neck!

Be careful not to overexert yourself while exercising at the gym! When you lift weights or do exercises that put stress on these muscles, they in turn cause the skin to sag with them.

When you see this happening, pay attention to what you are doing at that moment and what you can do to correct the position of the muscles. The best way To avoid straining the subcutaneous muscles of the neck is to be aware of their condition during training.

Do your exercises in front of a mirror whenever possible and every time you see that your neck muscles are tight or tense, stop. Relax your muscles. Then continue the exercise without allowing your neck to become tense as before.

Do not massage the subcutaneous muscle of the neck! Massaging the front of the neck can stretch the skin. Only training the subcutaneous muscle of the neck can significantly improve the quality of the skin of the neck without stretching it and will help get rid of wrinkles on the neck. Training will make the skin of the neck denser, elastic and smooth, improving blood circulation in its lower layers, its nutrition and breathing. The subcutaneous muscle itself will become stronger.

Hormonal imbalance.

First of all, problems with the thyroid gland. Hormonal disorders and changes in hormonal levels during menopause contribute to the accelerated formation of fat deposits in the cervical region.

With hypothyroidism, low levels of thyroid hormones contribute to obesity and the formation of a double chin. Diseases accompanied by a significant increase in the size of the thyroid gland (“goiter”) visually enlarge the anterior surface of the neck.

Exercises for the subcutaneous muscle of the neck.

Exercise 1.

Training the subcutaneous muscle of the neck, like other facial muscles, is best done in a static mode. The muscle is tensed to the maximum, the tension is maintained for about 6 seconds, then it is completely relaxed before the next tension.

Look at the photo above and imagine where your subcutaneous neck muscle is located. By straining this muscle, you can feel its length up to pectoral muscles, and its width is almost to the armpits.

To contract the subcutaneous muscle, you need to forcefully lower your lower lip and chin at the same time. With strong tension, the neck muscle will be clearly visible, as if vertical stiffening ribs have appeared through the skin. You should not be afraid of the “ribs” - their maximum sharpness should be achieved during the exercise.

Try to make this effort as strong as possible. To contract the subcutaneous neck muscle more, you can arch your lower lip. Your face should take on a terrifying expression.

Relax your neck and try to contract it again, helping the tension mentally. The muscle tension should be felt throughout the front of the neck and the top of the chest to the collarbones and armpits. Its contraction simultaneously with inhalation will also contribute to an increase in tension.

Get some rest. Have you felt tension in the back of your neck? If you felt it, then this is a consequence incorrect position head or poor posture. Posture can and should be corrected purposefully, but for now just find a head position in which the strong muscles of the head and neck do not strain when you contract the subcutaneous neck muscle with all your might.

The next time you exert yourself, pay attention to the formation of folds on your face and the shape of your mouth, by changing which you can make all the wrinkles disappear. Remember how to open your mouth so that when the subcutaneous muscle is at its strongest, folds do not form on the cheeks, near the corners of the mouth or under the lower lip.

To fully train a muscle, it is also important to completely relax it after each tension. Learn to feel well the relaxation of the subcutaneous muscle, going from the chest to the chin, lower lip and corners of the mouth.

Exercise 2.

The first time you perform the exercise, you will need a mirror. You may need to change the shape of your mouth when the muscle is tense, to find one in which new folds do not appear near the mouth, under the lower lip or on the cheeks.

It is also important to clearly separate the tension of the subcutaneous muscle from the possible tension of the muscles of the lower jaw, strong muscles head and neck located at the back. Correct position head (top of the head up) will help you keep these muscles relaxed.

While inhaling, mentally helping the muscle contract, lower your lower lip and lower jaw so that the tension in the subcutaneous muscle of the neck becomes maximum and the “ribs” clearly appear on the neck.

Count down 6 seconds to yourself and completely relax your neck as you exhale.

Repeat the exercise 4-5 more times with breaks of 2-3 seconds between tensions.

You must learn to feel well not only the tension, but also the relaxation of the subcutaneous muscle of the neck: try after each approach to feel the relaxation that moves from below to the chin, lower lip and corners of the mouth. During the exercises, carefully watch your face: all other facial muscles should remain relaxed, new folds should not appear on the face or existing folds should deepen.

As the technique improves, you will be able to lift the subcutaneous muscle of the neck without the formation of pronounced vertical folds. You will simply learn to feel your subcutaneous muscle more subtly and control its individual areas.

Watch your mouth while doing the exercise. Do not lower the corners of your lips - this is the reason for the formation of additional wrinkles. It is better to keep your mouth slightly stretched in a half-smile. Economy option: hands in fists, fix the subcutaneous muscle of the neck at the collarbones. And the muscle is trained, and it’s not very scary for others.

The easiest way to pump up the subcutaneous muscle and remove sagging neck is to master playing wind instruments. Look at the photos of trumpeters and saxophonists - they have no problems with the skin of their necks.

Exercise 3.

Exercises to train the subcutaneous muscle of the neck. The saphenous muscle pulls back the skin of the neck, protects the saphenous veins from compression and thus facilitates blood circulation in the neck area. When weakening muscle tone Wrinkles form on the skin around the neck.

With sagging muscle fibers under the chin, vertical wrinkles appear, and since this muscle is woven into the skin of the corners of the mouth to tighten it, wrinkles are noticeable on the chin and cheeks. Exercises are necessary to improve the tone of the neck muscles.

Such exercises are: turning the head, tilting the head forward, backward, to the sides, rotation, etc. Special exercises are also necessary: ​​1) tilt the head forward and apply pressure with the palms to the skin of the front surface chest at the level of II-III ribs. Then, inhaling and fixing the skin on the ribs with your fingers, slowly lift and move your head back, thus causing tension in the subcutaneous muscle of the neck.

While exhaling, place the head in vertical position. The entire cycle of movements is repeated 3 - 6 times; 2) slowly inhale through the nose and, opening the mouth wide, tilt the head back as far as possible.

Then, keeping the head tilted back and exhaling through the nose, slowly close the mouth, bringing the lower jaw to the upper. Returning the head to a vertical position, rest for 2-3 seconds. The exercise is repeated 36 times.

Exercise 4. Simhasana - Lion Pose

When the tongue protrudes, the hyoid bone rises; The digestive system, the infrahyoid muscle, the suprahyoid muscle, the rectus abdominis muscle, the pelvic floor muscles, and the muscles attached to the sternum are activated.

A strong exhalation (“lion’s roar”) activates the diaphragm, pelvic floor muscles and muscles that control vocal cords. At the same time, the subcutaneous muscle of the neck, superior and medial rectus muscles of the eye also contract (rotate the eyes inward and upward).

Simhasana stimulates many muscles that usually receive insufficient attention. But the restriction of movements cervical spine spine is often explained by stiffness of the tongue and jaw areas.

In addition, simhasana has a tonic effect on the subcutaneous muscle of the neck, which will give a good cosmetic effect. In addition, consciously contracting these muscles as you exhale allows them to relax better during inhalation.

Various exercises.

Pull your lips out, pressing the corners of your mouth tightly against your teeth. After counting to 10, slowly begin to pull your lips towards the center. Now move your pursed lips 5 times left and right. Do you feel the muscles in your neck and chin tightening? Now you can relax and run your palms over your face from bottom to top - this will help relieve tension.

Try opening your mouth and saying a long “ah-ah” without stretching or pursing your lips. Did it work? Now count to 15 in your head and, without moving your jaws, slowly close your lips. You will not be able to do this completely - your mouth will remain slightly open. You need to stay in this position, counting to 10. Then you can relax. Once the exercise is well mastered, repeat it 3 times a day.

Close your jaws tightly, stretch your lower lip as much as possible. Count to 15. The subcutaneous muscle of the neck - the platysma - will also tighten! Relax, and then try to stretch both lips at the same time. Repeat one more time.

Try whistling for 5-10 seconds, pressing the corners of your mouth tightly to your teeth.

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Then puff out your cheeks as much as possible, close your mouth and begin to move the air in a circle - from the left cheek above the upper lip to the right cheek and from under the lower lip on the right to the left cheek. Then tilt your head back slightly and begin to gently blow out air. Imagine that you are blowing away a speck of dust. Repeat 3-5 times.

Place your elbows on the table and, pursing your lips like a pipe, clench your jaws tightly. You need to move the closed fingers of your palms from bottom to top along the jaw on both sides of the face. At the same time, do not forget to lightly press the tense muscles.

Then you need to massage your cheeks in the same way towards your mouth. Towards the end, you need to squeeze your cheeks with your palms and count to 10. Relax. Pat your face and neck with your palms several times. published

Doctor Butrimov's complex for the cervical spine.

Strengthen your neck muscles in 10 minutes a day

Therapeutic qigong for spinal restoration

Important aspects of practice

A special complex for the spine is recommended for everyone who wants to restore, strengthen and maintain their spine in good shape.
These may be people suffering from osteochondrosis, radiculitis, sciatica, scoliosis, protrusions and herniated intervertebral discs, when surgery not advisable.
The complex is recommended for spinal rehabilitation in the postoperative period.
We hope that after a set of these exercises your spine will be like a young one.
Over the course of 30 years, the most selected effective exercises to create and strengthen the “muscular frame” of the spine. The main goal of these exercises is to form the elasticity of the ligamentous apparatus and work on the stabilizers of the torso.
Using stretching and twisting exercises, the effect of “vines entwining the spine” is achieved. It is a mandatory requirement that they be performed with internal relaxation. Particular emphasis is placed on the flexibility and elasticity of the muscular-connective complex that weaves around the spine, and not on overly pumped torso muscles. Only correct and regular implementation of this complex allows you to obtain a stable and long-term healing effect.
In essence, the “Special complex for the spine” is a proposal for the formation of a new optimal psycho-physical stereotype, aimed primarily at the “axis” of our body - the spine, as the basis for excellent well-being and high performance.

A special complex for the cervical spine.

Medical and health qigong, complex "Strengthening bones and joints"

Very often, when starting to do special gymnastics to restore the spine, the patient experiences a crunch in the spine that was not there before.

Why does the spine crunch?

The very principle of crunching is as follows: each joint or vertebra has a small gap between its surfaces, which is filled with synovial fluid. Some of the movements lead to an increase in this gap, as a result, the pressure decreases and microbubbles are formed, which produce a crunching sound when they collapse.

Very often, when complaining of a crunch in the spine, the doctor diagnoses “salt deposits.” But there are other reasons for this phenomenon.

A characteristic crunch in the spine can be heard in a variety of situations. For example, many people pay attention to it when they do special exercises, aimed at stretching various parts of the spine or increasing its mobility. The crunching is especially audible when performing the first movements, then relief is usually felt.

If you have been sitting at the computer for a long time or have taken a stationary position while reading a book, and then decide to stretch your neck muscles by moving your head, you may experience a crunch in your spine. There is no need to worry too much; this sound, as a rule, is not associated with any disease.

When performing certain techniques in modern manual therapy, it is desirable for a person to experience a slight crunch in the vertebrae. This characterizes correctly performed influences. IN Chinese gymnastics wushu there is a section containing exercises to influence the spine and joints, in their case the main feature correct execution exercises is also the presence of a characteristic crunch.

But if the crunching becomes constant or very often accompanies various habitual movements, such as walking, bending, squats, etc., and is also observed in conjunction with pain in the joints and spine, there is reason to pay serious attention to your health.

There are two main factors that influence the process of formation and deposition of salts in the body: heredity and daily nutrition. Due to “bad” heredity, your metabolism may be impaired. As a result, they are not completely oxidized and salts are formed, which are deposited on the spine and articular surfaces. Due to the predominance of protein, salty, fatty and floury foods in your diet, similar problems may also arise.

Information from the website: www.kakprosto.ru

For many people, especially those who work while sitting, neck problems are relevant. There are many in various ways, helping to get rid of pain in this part of the body. Today we propose to talk about not the most popular, but quite effective...

Recently, yoga has been gaining more and more fans. Sometimes it seems that people who learn this ancient art seem to be in some kind of sect, they are so captivated by what is happening.

Today we offer you several exercises that will help you cope with neck pain, and will also strengthen your spine.

1. With your hands clasped behind you, lie on your back. Stretch your arms out to the side as far as possible. Just don’t overdo it, do everything smoothly and carefully.

2. Kneel down, rest your elbows on the stand and lower your head down. Freeze in this position and breathe deeply. Count 10 breaths!

3. Tuck your legs under you and clasp your hands behind your back. You must keep your head level. It is possible that you will feel pain during the exercise, but the benefits from it are very great.

4. With your feet shoulder-width apart, lean forward. Hands must be joined and placed behind the head. Stretch as hard as you can!

5. Forearms must be leaned against the wall parallel to each other. Step back a few steps, hanging your head down freely.

6. Place blocks under your head and lower back. Let your body relax in this position. Freeze and count your breaths to five.

7. Standing on all fours, raise one hand up and the other to the side. Lower your head down and rest on the floor. Stretch your arms in different directions.

8. Connect your elbow to the opposite thigh, and move your free hand back a little. Repeat the exercises for each leg, making sure that the muscles stretch well.

If your neck hurts in the morning, you need to change your pillow to a more suitable one for the position in which you sleep most of the time (most often this is the position in which a person wakes up).

A slightly lowered chin allows the neck to relax and avoid further problems. By incorporating these exercises into your daily complex, you can strengthen your muscles and forget about problems with your neck and spine.

Of course, the causes of neck pain can be very serious. So never hesitate to turn to professionals! Good doctors will always come to the rescue.