If you have a long time the body is in an inconvenient position, with a long work sitting, with and ignorance, how to relax the neck muscles, it begins to overturn and root. These negative consequences They lead to spasms, disorders of the spine and even mental disorder.
In the article, let's talk about how to relax the muscles of the neck.
Connecting Most
In Eastern exercises, you can find a statement that the neck is a kind of bridge between the body and mind. So they say because four of the six senses are in the head. It is the head that counts the direction of bodily movements.
In Chinese medicine, it is believed that a reflexogenic energy zone is found in the Shain-Collar region, which is responsible for the activity of the brain and the movement of hands. The weight of the head is from four to eight kilograms. It is kept seven small cervical vertebrae, asking cartilage. But there are as many as 32 cervical muscles, holding the head vertically, contributing to the movement and protect it. In this area there are four main arteries, eight largest nerves, as well as a spinal channel. By means of them, the blood supply to the head, the chest of body and the upper limbs is realized, and the nervous activity is regulated.
With overvoltage and collar zone, the functioning of blood vessels and nerve endings is broken, the muscles are not allowed for them the amount of blood. As a result, headaches arise, and in shoulder belt Some stiffness appears. The stress of the cervical muscles leads to the premature appearance of the wrinkles of the nasolabial and forehead, swelling on the face, pinching the nerves in the spinal department, because of which the radiculitis occurs, the work of other organs is disturbed.
Removal of voltage with trapezoid muscle
there is different methods, Neck and shoulders muscles. Let's start with the simplest exercises. To remove the voltage from first output chest Forward, then lift your shoulders to the ears and let them fall, relaxing the muscles.
Before learn to remove tension from the neck, learn to keep your head right. Pull the head up in such a way as if the head hangs on the thread attached to the scalp. The chin at the same time is slightly selected. This provision is another way to relax the muscles of the head and neck. Also you can get rid of the bad habit of lingering or, on the contrary, omit. Moreover, proper position Head promotes optimal breathing and supporting beautiful posture.
Relap your shoulders and pull the top up. Feel like the vertebrae on the neck stretch. You can at the same time carefully and slightly turn your head. Then lower your head on the chest. Try to get the chin to reach the clavicle. Slowly turn the head into the same side, tipping it back so as to try to get the bottom of the neck. Return to the position when the top is hanging on the thread.
Remember the position of the neck and head during the day and repeat the exercise, and also try to keep your head straight.
Gradually, you learn a new habit, thanks to which the health as a whole is strengthened. This exercise will help not only people who have just tired neck. With it, you will learn how to relax muscles in general contributes to it. Just all exercises should be performed extremely careful.
Exercises shooting pain from the back
Having learned how to relax and neck training, it will sometimes get rid of pain in these areas. But, starting to gymnastics, you should first remove the unpleasant feeling. Otherwise, the exercises in the end you can even strengthen the pain. Sit on the edge of the bed, the surface of which does not be bombed. Lie on your back and lift your legs. Find such a position at which the muscles of the back will be most convenient, and stay in such a position for some time. Getting up, try not to strain the lower back.
Exercises shooting pain from the neck
To get rid of pain in the neck, make the following special exercises:
- Do not rush tilge your head forward until you stop, and then fold back.
- Slowly turn your head into one, and then as much as possible.
- Shone head alternately to the shoulders.
- Pouring hands about the forehead and resisting, heads head, fixing this position for a few seconds; Then, putting hands on the back of the head, also overcoming resistance, overturn the head.
- In the hands take dumbbells to two kilograms and keep their hands lowered down, while slowly raise and lower the shoulders.
Exercises with breathing
In the mouth, air is gaining and, holding his breath, tilt their heads. Then raise and lower the shoulders several times. Return to its original position and exhale. Exercise repeat two more times.
Hands squeezed in fists pull forward, bend slightly knees and make hands with hands. On the exhalation, the hands bend in the elbows, pressing them on the sides. Exercise make three times.
Sit in the pose of Turkish. Hands fold into the castle on the back of the head. The head is lowered on the breath and raise the exhale. Tops repeat ten times.
Without changing the postures, they make head slopes. In the breath - tilt, in exhalation - starting position. Repeat the slopes ten times in the same way.
Relaxation
Relaxation sessions will be extremely effective. Make them daily, and soon you can easily learn how to relax the muscles of the neck. Ways to remove the voltage are effective not only for the neck, but also for other parts of the body.
For the session, pick up a calm and pleasant music, get dressed in comfortable clothes and lie on your back.
To the relaxation is good to add breathing freely and calmly, but after the exhalation, try to delay your breath a bit. Do not overdo it. When performing the exercise it is very important that the breath remains free and you could continue to relax.
Massage
Masseurs know well how to relax the muscles of the neck. But those who have it hurts can easily make themselves massage themselves.
To do this, you first need to get up and straighten your back, put your hands on the neck from behind and make stroking movements from top to bottom. Gradually, you can add some intensity and effort. If there are spasms on the neck, they feel painful sensations. It is impossible to put it too much.
Then the hands are transferred to the zone of forearm, without stopping massaging movements. Trapezoid muscles need to be captured in any case, even if you are worried about the pain in one place on the neck. Usually, muscle tension is located along the entire length. Therefore, do not be surprised if you feel painful sensations and forearm during massage.
After this zone, go to the back of the head, on the site of the junction of the neck and head. Since in modern life, many people move little, then spasms in this part are completely frequent. Often surprised, finding stiffness and tension in this zone in this area.
After that, they returned to the neck and pay attention to her, and then go back to the back of the head. Find depresses at the base of the head and massage them. The end of the head is massaged.
Massage is performed by stroking, squeezing, slamming and vibration movements. If you were looking for how to relax deep muscles Neck, then this is the way you will help.
Prevention
In addition to the exercises, do not forget about other methods that help how to relax the muscles of the neck. We describe them.
- If you train the press, do not recruit excess weight And follow posture, it will significantly reduce the load on the back and make muscles stronger. Head is easier to hold in vertical position And not give her to lean forward.
- For sitting work On lean to the table close. Take yourself a comfortable place, make every hour a break to change body position.
- Let's rest the neck muscles so that it does not pumped from the immutable position.
- Even in the process of work simple exercises For neck.
- Do not pressed the ear in the shoulder with the handset.
- Do not solicate, throwing back the head too much.
- The neck can get sick due to an uneven mattress or a very large pillow, or because of uncomfortable posture at night. It is best for sleeping to choose a hard mattress and a small pillow.
Conclusion
In order not to keep stress in yourself, shoot it in the evening in the park. Take a warm relaxing shower and drink herbal tea with honey. Then sleep will get healthy. And the neck relates well.
It is the appearance of painful sensations in the neck area, while it is impossible to turn the head. This faced a large number of people. Unfortunately, it is impossible to fully cure the disease. But there are cases when the pain appears suddenly and interferes normally function. What to do in such a situation? How to relax the neck muscles during osteochondrosis?
How to treat a disease?
With the appearance of osteochondrosis, a person often experiences pain. But the disease is dangerous in that without treatment it can lead to the development of complications. For this reason, people who often feel strong neck pain, recommended. If pathology just started to develop, then it will be enough to systematically perform certain. In the launched form, the patient needs to get rid of the inflammatory process, restore vessel's passability. For this purpose tablets, ointments, cream are prescribed. Sometimes the patient needs to wear a corset that will keep head.
But in any case, with osteochondrosis, it is impossible to do without a complex of exercises, with which you can strengthen the muscles cervical department, eliminate painful sensations. To obtain maximum effect, It is necessary to regularly perform gymnastics. In this case, you can completely get rid of pain, which will noticeably improve the overall well-being.
It is worth remembering! After performing exercises that strengthen the muscles, it is impossible to cure. The disease will not disappear anywhere. But the gymnastics will help forget about it for a long period. But, if a person stops practicing, then the pain appears again after a certain time.
Here is a list of some exercises that will help relax the muscles of the cervical department:
- It is necessary to get up or sit on a chair that has a smooth back. Hands should be in a relaxed state, lowered down. 10 times you need to rotate your head in different directions. If the painful sensations do not allow the exercise, then you need to make small jerks.
- Being in the same position, it is necessary to lower your head. It is worth attaching effort to get to the chest chin. In this position you need to hold out for 10 seconds. Such manipulations should be repeated 5 times. A similar exercise is performed, but it is necessary to get to the shoulders.
- Sitting on a chair in a relaxed state, you need to hold the chin, trying to move your head back. Such movements should be 10.
- Staying in a sitting position, it is worth touching the palm to the forehead. She must put pressure on his forehead, while the head leans forward. You need to make 10 times such movements.
- Standing, you need to relax. Next, it is necessary to raise your shoulders, but it is worth it as high as possible. In this position you need to hold out 10 seconds. After relaxation there are 10 repeated movements. It is recommended to take small dumbbells in hand.
- Lying on the back, it is worth lifting the head and be in this position for 10 seconds. 8 times are repeated such manipulations.
To facilitate your own state, you can ask a loved one for help. It should well massage the nape area. Initially, the patient will feel pain, but after that it will become much easier. Also, the assistant can massage above the blades, which will reduce the pain.
Important! If you systematically perform such a set of exercises, you can get rid of yourself from pain that osteochondrosis delivers.
Relaxation
To relax the muscles of the cervical department and facilitate its own state with osteochondrosis, relaxation is recommended. If you do not forget about it every day, then in the near future you can learn to relax the muscles of the neck. Relaxation will help for other spinal sections.
To start a session, you need to find a calm melody, put on comfortable things and put on your back. Add relaxation can breathing exercises. A person stands freely and slowly breathing, and after the exhalation it is recommended to make a breath delay. The main thing is that the body is completely relaxed.
Massage
To relax the muscles of the neck, you can go to a specialist who will do. But the person is able to make her neck on his own when she starts to hurt.
To begin with, it is necessary to stand up and stroke the cervical area. After a while it is allowed to strengthen the intensity. If there are spasms, then pain will be felt, therefore it is not necessary to excessively pressed on the affected area.
Next, your hands should move to the forearm, massaging these zones. You must not forget about all the muscles, even trapezoids, despite the fact that only the neck hurts. In the process of massage, a person may feel unpleasant sensations in another part of the body.
After the manipulations done, it is necessary to start massaging the head. To date, a large number of people behave low-moving image Life, so very often pain appears in this zone.
Medication treatment during osteochondrosis
If you do not carry out the correct treatment of osteochondrosis, you can encounter complications. To prevent this, not only exercises, massage is needed, it is worth starting to take medicines that will stop violations in the body will extend remission. But the doctor should appoint them after he holds the necessary diagnostics.
Often patients prescribe painkillers that will help get rid of painful sensations for a certain period. The common means is considered "ibuprofen".
This drug will help relieve inflammation, which is also important in the development of this disease.
It is worth noting! Complete treatment can a variety of anti-inflammatory ointments and creams.
Osteochondrosis is a cunning disease. If a person faced her, then you should not postpone the treatment. It must be comprehensive. And some tricks will help get rid of pain.
Instruction
Our habits in communicating with people go into the habit of the body. Someone is used to frown, doubt, indignant - look close to people and see how the tension is fixed on their face: shifted eyebrows, pursed lips, squeezed eyes. Sometimes get rid of the voltage difficult, even if the person is aware of it.
The voltage occurs due to the constant stress, which is exposed to our body and mind. Try to change the lifestyle, give more time to yourself, your holiday and relaxation. Take a habit every evening take a hot bath at least 10 minutes. Air pairs have a beneficial effect on the skin and release the tension. In the bath or lying in bed after a labor day, cover your eyes, but do not close them completely. Just let go musclesSupporting eyelids. Slowly pass the point at the point. Relax the cheeks and ears, the scalp. Please note whether they are not clamped muscles forehead, whether the point is relaxed between the eyebrows. Relax muscles Around the eyes and calm eyes, stopping them in one place. Mentally go to the nose. Fix attention to the tip of the nose, further relaxing the bridge and nostrils. Relax the top I. low Guba, Language, lower. All your face as a fixed frozen mask. You feel like on inhale the cold air passes through the nostrils, and on exhale it, heated, thin-rod tickles the upper lip. Imagine how light and radiance flow along the face like every exhale voltage comes out of your body. Yours muscles So relaxed that as if they flow along the face. Repeat this exercise every evening. Adjust muscles With all the force, creeze the face, hold your breath for a few seconds and let the voltage with a loud exhale.
Make a point massage persons In the morning before applying makeup, before bedtime or even in a lunch break. Try to relax and do not think about anything. Start massaging strenuous areas in the following order:
1 point between eyebrows;
2 Area bridges over the inner corners of the eyes. Lightly pull up and down the area between points 1-2;
3 External edges of the upper eyelids - under the eyebrows;
4 External corners of the eyes;
5 Central dots under the eyes: massaging cheekbones with four fingers, passing out to the temples;
6 massaging forehead from the point above the eyebrow center to hair growth line;
7 from the hair growth line to the temples;
8 From the temples, move the hair, climbing the ears;
9 Massage of the mouth from the center under the nose to the corners of the lips;
10 point at the base of the skull on the back of the neck. Move from it to the ears with light patting movements;
11 Chin Center under the bottom lip;
12 The whole face, slightly patting the tips of the fingers.
Once a week make the baths for persons with aromaaslas. Pick the oil to your skin type, given the individual preferences. Dissolve in boiling water a few drops of lavender essential oil, jasmine, ylang-ylang, patchouli or any other oil with a soothing effect. Take into account the dosage of the oil, this is always written in the instructions. Cover your head with a towel and breathe an aromatic ferry for a few minutes. Do not use the cream for persons this evening.
Be constantly conscious. Watch your face, as well as posture. As soon as remember it, relax muscles. Gradually, it will be in your habit. Calm expression persons And a light smile will help you cope with difficulties.
When we talk about cervical osteochondrosis, we present the headache, dizziness, restriction of mobility in the neck in one direction or another, the feeling of tension and gravity in the back of rear surface Neck.
Such symptoms leads many reasons. I do not want to stop at them, as I want to pay attention to the restoration itself in such a situation.
What happens at this time with the muscles of the neck and the collar zone, when there are certain symptoms?
Often their balance is broken to the limit. Some muscles, deeper, as well as the front of the neck are more weakened, and superficial muscles on the back of the neck are often constantly tense.
All these target muscles need normal blood circulation, in the restoration of their elasticity, tone and mobility, which is so lacking in the life of those people who have already defined cervical osteochondrosis.
Therefore, ideally and you need to include in your rhythm of life regular classes With the target exercises on the muscles of the cervical spine to gradually facilitate its condition and leave this problem.
What can be used to ensure the relaxation of the muscles of the cerheth-collar zone?
Basically, this area refers trapezoidal muscle, especially its upper half. It starts from the nape, goes along the back surface of the neck, then goes to the shoulders and is attached to the clavicle and the blade. It is this muscle that forms that smooth transition from the neck to the shoulders.
This zone is particularly often in chronic voltage in busy people who work quite a lot and experience fatigue and tension in this area.
It does not allow to relax at home and relax, even if the person decided just to lie on the sofa.
Such a powerful muscle does not relax only one passive rest. To do this, it is better to use more effective methodsTo which include:
- Massage and self-massazha
- Exercises for stretching
- Using applicators
Let's analyze each of these methods.
Method 1: massage and self-massage
Massage is considered a kind of passive gymnastics, because through the kneading, rubbing, stroking and other techniques in the muscle increases blood circulation, microspasms are removed in separate muscular fibers And the elasticity of the tissue itself is improved.
If there is chronic tension in the cervical collar zone, then a good massage will always be only in favor. Ideally, it is worth passing such a massage regularly, at least 1-2 times a week for an excellent result.
Self-masrade collar zone that you can perform yourself at home, also gives nice results With regular use.
Full Samoissage Complex for the Sheino-Collar Zone You will find in my basic course "Secrets of a Healthy Neck 3.0", in which all target exercises for the muscles of the cervical spine are collected in finished complexes and distributed in stages.
Also suggest you try very simple and effective reception Samomassage for a cervical-collar zone, which can be performed from the force in 1 minute.
For clarity and maximum clarity, I recorded a video for you, in which I show and explain this technique.
Look at it below:
As you can see, this technique is completely simple. Only you will need the second person who will help you perform this exercise.
If you feel fatigue and tension in your shoulders and neck, then be sure to use this technique. After him, you yourself will feel relief in the muscles of the neck.
I remember when I studied in California, the first months was very difficult to get used to and wage english language. Because of this constant stress, I began to feel the stress just in the shoulder-blade zone.
And then I asked her husband every evening to perform this technique for me. And if before that I felt "heaviness on the shoulders", then after that I instantly came the ease and feeling of relief.
Method 2: Stretching Exercises
Proper soft stretching of the target muscles also ensures their relaxation.
Due to the fact that during the stretching the muscle is pulled out in length, all its contractile proteins (actin and myozin) are also pulled out. This allows you to remove microspasms and stress in those areas of the muscles that do not relax themselves.
But the stretching should always be performed smoothly and not for the maximum amplitude, if you do it for health. If you perform a stretching enough sharply and try to stretch the muscle to the maximum, then in response, you can turn around to get a spasm.
Why?
Because the reflex will work - on a sharp and maximum stretching will be the answer in the form of a spasm. The nervous system may think that trauma (extracting) occurs. Therefore, she will respond to the abbreviation of the muscle to prevent it.
Method 3: Using applicators
Any applicator at the expense of its needles gives irritation of nervous receptors, which in response ensures muscle relaxation. 
Therefore, in the chronic tension of the muscles of the cerhy-collar zone after the main exercise exercises, it is good to rest additionally on the applicator to ensure a deeper muscle relaxation.
At the applicator it is better to rest at least 20 minutes. The first minutes 5 will be needed for the muscles to relax. They need for this some time.
For a larger effect, put the applicator on the extensive zone - from the bottom half of the neck, to the edges of the shoulders on the sides and to the bottom of the thoracic spine.
I use at home for the cervical department when I lie down with an evening moisturizing face mask.
Using these three techniques together, as well as doing exercises for all the target muscles of the neck, you will provide a more efficient recovery of the cerheth-collar zone and make it faster easier.
Denial of responsibility
Information in the articles is intended solely for general familiarization and should not be used for self-diagnosis of health problems or for therapeutic purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please refer to the doctor first to know the reason for your health problem.
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Just relaxing completely, a person will have to relax fully. Therefore, before bedtime, and sometimes throughout the day, it is necessary to allocate time for relaxation. It is advisable to pay off heads special attentionSo that it stops being tense and "heavy."
First of all, we get rid of thoughts, we exempt the brain from memories of everyday problems. It is best to do this with meditation. First we accept the most convenient pose And we give the muscles of the whole body to relax. Do not forget during relaxing exercises calmly and deep breathe.
Non-standard ways to relax head:
Now we get rid of everything negative, which has accumulated in the subconscious day. It is very important to visualize the whole negative, it will allow all the insults and trouble that do not allow to fully relax, throw away from the head as an unnecessary garbage.
After that, we present how something good fills the entire space inside the head, freed after the previous manipulations. If it is difficult to tune in to a positive way, you can recall happy moments from life. Our devotes this problem has many more useful articles. Well, if you manage to physically feel how the consciousness is filled with light and pleasant thoughts.
Relations of the head promotes calm music, lightweight head massage. But to forget the casual care will help rest in the fresh air.