2023-11-23 16:28:00
Putting these postures into practice can save the day when you are very blocked and even save you a visit to the physio
We think there’s a good chance your neck hurts, whether it’s from spending more hours than a day sitting in front of the computer or from bearing the weight of being the coolest friend in your group. Whatever the case, these are the four exercises that will help you improve.
First exercise
We start with something very simple. Sit on your exercise mat and assume a posture with your back straight, bringing your shoulders into place. Once like this, tilt your chin back, as if you were pushing, trying to get out as much of the double chin as possible. It’s not regarding taking it to the chestas explained in Vitónica. The idea is that you bring your chin as far back as possible without moving your neck. Little by little you will feel how your spine is lengthening. Consciously work your breaths through your nose and exhale through your mouth.
Second exercise
Bring your arms behind your back, keeping them stretched downwards, and interlace your fingers. In this position, direct your arms to your left side at hip height and tilt your head in the same direction. Repeat with the right side. During the exercise you will feel your neck stretch. Breathe deeply, taking in air through your nose and expelling it through your mouth.
Third exercise
Start by placing your left arm at a 90-degree angle with your palm facing inward. You can lower it a little bit. Now, place your right arm in front of you in the same position and keep it a little higher than the left. Cross them at elbow height, keeping the right one on top of the other. From there he tries to get one hand to grab the other. If you can, try to raise your arms in that position to stretch your back more. Remember to work your breathing in a controlled manner while practicing each exercise.
Fourth exercise
Start by lying face up on the yoga mat and place your hands on the lower back of your head. On the back of the neck. Let your head fall on them. Now gently bring your chin towards your chest, as if you were doing sit-ups, but please, do not use force with your hands to bring your head forward, as it can be counterproductive. During the entire time, keep breathing and from the previous position gently turn your head to the right and to the left.
Fifth exercise
After doing a warm-up that includes some breathing and stretching, get on the mat on your knees without resting on your legs. Place your hands on the sacrum, bring your elbows together and open your chest, raising it upward while keeping your head aligned. Push your pubis forward and work on your breathing. If you want to add a level of difficultylook for your heels with your hands and arch your back and neck backwards.
Photos | Pixabay
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