The neck is an extremely important area of the human body. Here are the largest highways of the body: the carotid arteries that carry blood to the brain, the jugular veins that drain metabolic products, and the lymphatic vessels. Here the spinal cord passes into the brain. And all these vital structures are supported only by fragile vertebrae and a thin layer of neck muscles. To ensure reliable protection of a strategically important area, it must be properly strengthened.
Weak muscle problems
Every day, from morning to evening, the neck supports a head that is by no means light and provides uninterrupted power to the brain. It's not easy at all, but it gets harder and harder with age.
Untrained neck muscles are unable to perform their function to the fullest. They shift their duties to the fragile vertebrae and intervertebral cartilage, which normally do other important things. Due to the redistribution of weight, various pathologies develop:
- cartilage wear;
- dislocation of the vertebrae;
- compression of the nerve roots of the spinal cord;
- hypertonicity and muscle spasms;
- serious disorders of innervation and blood supply to the entire cervical region;
- pain syndrome.
The situation is rapidly deteriorating. In an attempt to release the nerves, the brain forces the muscles to tighten even more, which causes spasmodic contractions and even more severe infringement of the roots - a vicious circle of disease is formed.
In addition to serious violations of the functioning of the body's systems, weak neck muscles cause another problem, especially significant for the fair sex - aesthetic. A flabby neck betrays a woman's age more reliably than her face and hands, so it is so important to train her to preserve youth.
Muscular complex of the neck
The cervical muscular system performs many important functions, including:
- skull support;
- head movement along three axes (forward-backward, left-right, rotation);
- swallow;
- pronunciation of sounds.
The layout of the main muscles of the neck in the photo shows that they have different sizes, depths of location and spatial orientation.
In total, the complex includes more than twenty muscles. Normal functioning and a taut appearance of the neck depend on the fitness and tone of each of them.
Workout Basics
It is difficult to overestimate the importance of regular training for the cervical zone, given its comprehensive importance. Exercises for the muscles of the neck include stretching the muscles and their uniform tension. The main goal of the classes:
- to form a strong supporting corset for the spine andskull;
- to maximize blood supply for nutrition and removal of metabolic products;
- maintain muscle fiber tone.
With the right technique and regular exercise, exercises can get rid of many serious diseases and their unpleasant symptoms:
- osteochondrosis;
- herniated discs;
- headache;
- neck pain;
- chronic fatigue;
- bad posture;
- sleep problems.
The structures of the neck are very responsive to increased activity and increased blood supply. Positive effects appear already in the first weeks after the start of training. Of course, the degree of change largely depends on the initial state of the muscles and vertebrae.
Precautions
Training movements involve not only the muscles, but also the vertebrae and the elastic cartilage discs located between them. These are very fragile and extremely important structures, so any impact on them must be done carefully.
All neck exercises should be done calmly, slowly and smoothly. Sudden movements, jerks can lead to dizziness, sprains, dislocations and even fractures of the vertebral processes.
The neck and face should be relaxed as much as possible, the back should be straightened. The neck and back muscles are closely related to each other, so the back will also get a certain load.
At any time, if you experience discomfort, nausea, pain, you must interrupt the exercise. Shouldn't starttraining, if the neck or back hurts, it is better to wait until the pain subsides. It is also not recommended to exercise for some time after taking painkillers, which can numb the symptoms of overexertion.
Exercises for the cervical muscle group, like for any other, must be performed with a gradual increase in load. For beginners, just a few repetitions are enough, while experienced athletes can safely do several large sets.
Basic exercises
Complexes of exercises to strengthen the muscles of the neck and their intensity may vary based on the main goal of training:
- treatment of osteochondrosis;
- relieve spasms;
- quick relief of muscle tension during sedentary work;
- sports loads;
- prevention;
- acquisition of a taut aesthetic appearance.
However, the basic set of movements that engage most of the muscles remains constant: tilts, turns and combinations of them, rotations and isometric loads. You can supplement your workout with a warming massage.
Self-massage of the neck
Massage techniques will help to put the muscles on alert before classes. They activate the inflow and outflow of blood and improve lymphatic circulation in tissues. Stretched muscle fibers are less prone to spasms and sprains during exercise.
Basic self-massage techniques:
- stroking,
- crunching with the edge of the palm,
- rubbing,
- deepkneading with fingertips,
- lashing.
Massage should start from the back of the neck, where the muscle layer is the most powerful. It is important to carefully bypass the large vessels and the trachea with the larynx, do not put pressure on them or pinch them.
Basic warm-up
Simple single-axis tilts and turns will help you quickly tone your neck muscles, warm them up and prepare them for more complex exercises. A well-executed warm-up minimizes the possibility of unpleasant consequences of training - sprains and spasms.
The starting position for each exercise is a straight head position and a forward gaze. On exhalation, a training movement is carried out, then a slight delay follows, on inspiration, you need to return to the main position.
A large number of repetitions is not required, optimally - 3-5 times. No need to make an effort, throw your head back hard or try to overcome the limits of flexibility. The muscles of the back, neck and face should be relaxed.
Exercise list:
- Tilts back and forth. From the starting position, the head slowly lowers forward, the chin tends to the interclavicular fossa. After 2-3 seconds of inhalation delay, you should return to the starting position. Exhalation is accompanied by a smooth tilting of the head back. Here, special care must be taken not to damage the fragile posterior processes of the cervical vertebrae. After returning to the main position, the exercise is repeated.
- Tilts left and right. The head is tilted alternately to the left and right, trying to touch the shoulder with the ear.
- Turnsleft-right. The neck remains vertical, the head is turned, the chin should be over the shoulder.
- Pull back and forth. The chin is pushed forward, the shoulders remain in place, the neck does not bend, but stretches. After returning to the starting position on exhalation, the movement is carried out in the opposite direction: the back of the head rushes back.
Such a warm-up can be done at any time of the day to relieve the accumulated tension. This is especially useful for office workers who have a high static load on the cervical spine.
Multi-axis movements
Simple tilts, turns and pulls can be combined. Complex movements force the intervertebral cartilage and cervical muscles to work in an unusual way.
- Twists from forward bend. Starting position - tilt the head forward, the chin is directed to the interclavicular fossa. The movements are similar to turning left and right. You need to turn your face to the side and try to look up.
- Twists from tilt back. Starting position - head tilted back. During the exercise, the face turns alternately to the left and right.
- Tilts back from the turn. To take the starting position, you need to turn your head to the left, your chin over your shoulder. The movement is reminiscent of tilting back: the chin rushes up, and the back of the head drops down to the opposite shoulder. After several tilts, you need to turn your head to the right and repeat the exercise.
- Rotations. Smoothrotation of the head around the vertical axis.
Each of these exercises should be performed very carefully, constantly monitoring well-being. Such a complex movement is unusual for either muscles or joints, so they should be given the opportunity to adapt to the load.
Resistance exercises
All previous exercises warmed up and toned the muscles and kneaded the joints. Now it's time to move on to strengthening the neck muscles. For this muscle group, isometric exercises are the most convenient and effective, in which the length of the muscle fiber does not change. In other words, we can say that these are static resistance exercises.
What is being resisted? The trainee's own muscles. Usually the pressure on the head is with the palms of the hands, it is only important to choose the right angle. You can use attached elastic bands instead of your own hands.
- Bend forward with resistance. Interlock your fingers and place your palms on your forehead. The head tries to tilt forward, the hands counteract this movement.
- Isometric tilts left-right. Starting position - tilt to the left shoulder. The palm of the left hand is placed on the right temple. The movement of the head is directed up and to the right in an attempt to return to the normal position, the hand prevents it. Similarly, the exercise is carried out with an inclination to the other side.
- Raising the head with resistance. The exercise begins with a forward bend. The hands clasped in the lock are placed on the back of the head, preventinghead up.
You should do 5-10 reps of each isometric exercise. One approach should not last more than 10 seconds. Do not push too hard or strain your neck too much, but the two opposing forces should balance each other.
He althy neck
These exercises are basic for strengthening the muscles of the neck and back. They help in a short time to significantly improve the physical condition and increase the aesthetic appeal of the neck.
The load can be increased with a variety of weights or headstands, but you should always follow the measure. The neck is a delicate area, its training should be treated with caution.
Any discomfort in this area is a reason to see a doctor. Pain and spasms can indicate a serious he alth problem. It is also better to discuss the intensity of training with a doctor who will help you choose the right set of exercises for a particular case.
