How to quickly relieve neck tension, a simple set of exercises from the trainer

How to remove neck tension in 10 minutes. 3 simple exercises from a trainer

June 11, 2022, 13:15 MSC

For greater results, do this complex several times a day.

Any discomfort in the body not only brings us a bad mood, but also reduces performance and productivity. The cervical spine is no exception. For example, we spend a lot of time working at the computer and may not change our posture for a long time. But neck tension may not be the only reason for this.

hatha yoga instructor

It is important to strengthen and relieve tension in the neck, because it is very vulnerable. Below you can find three yoga poses for the neck and shoulders that will help in this.

Innehållsförteckning

Mountain pose

This pose will help to gradually correct your posture. The body is perfectly aligned in it. The muscles that support the head are freed from excessive strain here and allow you to relax the neck and shoulders.

Teknik

Stand up straight. Put your feet parallel, “root” them in the floor, pressing down evenly. Place your hands on your hips.
Stretch with your head upward, lengthening the spine from the tailbone.
Relax your shoulders, lowering them away from your ears.
Make sure your chin is parallel to the floor.
Look forward at the imaginary horizon line. Imagine your head resting on a comfortable headrest.
Study the sensations in your body, in your muscles, in your shoulders and neck, try to memorize them. Gradually you will learn to automatically correct your posture.

Rotations

The purpose of the exercise is to improve blood circulation in the shoulders and upper back. The shoulder blades are controlled by a whole network of muscles and ligaments that attach to the neck and the entire upper spine. Therefore, a variety of shoulder rotations are necessarily included in yoga complexes for the neck.

Teknik

Stand up straight, feet parallel to each other, put your hands on your hips.
From this position extend your arms forward.
Then bend your arms at the elbows, with your elbows touching, and place your fingertips on your shoulders.
As you inhale, move your elbows apart as far as possible, bring your shoulder blades together. As you exhale, bring your elbows back to the front. Feel how the shoulder blades separate. Repeat 3-6 times. Breathe deeply and evenly.
Now “draw” large ovals with your elbows in front of you. Breathe calmly, easily, evenly and slowly. Repeat 3-5 times. Then change the direction of rotation in the other direction.
Maximally open the chest and shoulders on the inhalation, bring the shoulder blades together. Tighten and round your back on the exhale, bringing your elbows back to the front. Repeat 3-5 times.

Head tilts and turns

This exercise helps to stretch the muscles involved in head bends and tilts.

Teknik

Stand up straight, feet parallel to each other.
Put your hands behind your back, let each palm grasp the opposite hand above the elbow.
Then unclasp your right hand and place it on your right thigh. The left hand continues to hold onto the right hand just above the elbow.
On the inhale, straighten your spine by reaching upward with the top of your head.
As you exhale, lower the right ear down to the right shoulder, the shoulder remains in place, you do not move it.
Point your left shoulder downwards, try to relax your neck. Stay in this static position for several breathing cycles.
Then add some dynamics. On the exhale, gently turn your head diagonally to the right and downward, with your nose moving toward your right shoulder.
On the inhale, turn your head the other way, diagonally up and to the left.
Repeat several times, synchronizing the movements with your breathing.
Then relax, lower your hands to your hips.
Repeat all the movements on the other side.

For a better effect, this set of exercises can be performed several times during the day. You can do them in any convenient place at any time, you don’t even need a mat.