Neck and back massage
1.Put your chin in the palm of your hand, tilt your head down, overcoming the resistance of the palm. This exercise well trains the muscles of the front of the neck. With interruptions, do 4-6 sets of 20-30 repetitions.
2. With your hands clasped around the back of your head, try to tilt your head forward with your hands, with the muscles of the back of your neck holding your head in its original position. 4-6 approaches for 20-30 repetitions.
3. Lay your back on the bench so that your head is on weight. The partner gently presses on your forehead, trying to lower your head down, and you resist this movement, forcing the front muscles of your neck to work. The number of approaches and repetitions is the same.
4. If you lie on the bench with your stomach down, the partner gently presses your neck, and you try to keep your head in its original position. The number of approaches and repetitions is the same.
5. Tilt your head to the right, applying resistance with your right hand by pressing your palm on the zone of your right ear. Then also left. 4-5 approaches for 20-30 repetitions.
End the workout with rotational movements of the head, you can from the prone position.
Neck muscles are massaged in a sitting or standing position. Begin the massage from the back of it. The following methods are used:
Stroking One or both hands. Tightly pressed palms move from the top of the hairline down to the back and to the shoulder joints.
Squeezing. Performed by the edge of the palm - on the side of the neck, with the same massaging hand; Bugrom thumb on the opposite side.
Kneading. It is carried out by pads of four fingersWith the same name of the hand by pressing the muscle against the bone bed and simultaneously moving the little finger towards the side. Begin to knead from the occipital bone in the direction down to the scapula 4-5 times on one side and 4-5 times on the other. Then do 3-4 strokes and repeat kneading.
Next, they start stroking the forelegs(Trapezius muscle) from the ear towards the shoulder joint, 3-4 times. After that do squeezing 3-4 times and kneading. The kneading is done in a tongue-and-pinion manner. Grabbing the muscle with the cushions of all the fingers, make kneading with a shift toward the little finger.
Trituration. Circular motions are made with four fingers fromOne ear to the other along the line of the occipital bone, i.e., in places where the neck muscles are attached; The same can be done with two hands, moving them towards each other. Rubbing is carried out along the cervical vertebrae from the hair to the back.
Try to use and such a method - patting the ends of the relaxed fingers on the head, neck and forelegs. This massage is widely used in Japan to relieve headaches.
Complete the self-massage of the back of the neckStroking. Then go to self-massage the front of the neck. Stroking here is performed alternately by hands, from the jaw down to the chest. The movements of the hands should be gentle, so that the skin under them does not move and does not stretch.