22 August

Isometric exercises to strengthen the neck muscles

These exercises are recommended to large specialists dealing with neck and back they use isometric (no movement) tension of the neck muscles to strengthen them.

Making every move, maintain an upright position, so-called "noble posture."During the exercise the head and neck almost do not have to move.

Start with what is put both hands on his forehead.Slowly and gently push your head forward, while the movement of the same force pushing her hands back.Gently and gradually intensify the resistance, but do not exceed half of the maximum strength of muscle tension.Stay in this state for 2-5 seconds and then relax.

Put your hands back on the central part of the head, clasped his fingers.Slowly and slowly allot head back at the same time resisting the movement with his hands.Voltage hold for 2-5 seconds.Lower arms and relax.You can perform this exercise 2-3 times a week, but it is in any case should not cause pain.

5-second test of posture: sitting upright and relaxed.

Whenever and wherever you sit, shoul

d make sure to make a short pause and choose the most well-balanced, comfortable position.Here's how: First, sit upright, not hump.The buttocks and upper legs should be at the center of the seat.The slope in any direction implies the displacement of the center of gravity, causing tension and restriction of blood flow, if you stay in this unbalanced position for a long time.

arm of the chair can remove 25% of the goods from the lower back and provide stability and support when you change the position of the body.

Try not to sit on your wallet, car keys, a pen, a comb or a checkbook.

In Ireland, a study was published that showed that in some cases, chronic back pain is completely gone in male patients after they stopped wearing their thick wallets in your back pocket.

When you sit straight, chest and shoulders protrude slightly forward flexion joints hips / buttocks.This ensures that the position of the buttocks and the lower part of the body at the center of the seat.Then gently move the upper part of the body to the seat back.

If you want to cross your legs, do it in the ankles.Crossing legs at the knees violates the correct position of the pelvis, and can lead to muscle tension and back pain, if you are not fast enough to change the situation.

Whenever possible, place your feet flat on the floor.Here is another good option: put one foot on a stool or the bar, pushing it forward slightly, place it on a low bench.

order to find the best individual posture when sitting, first balance the position of the neck, eyes closed, gently tilt your head left and right, and then return to the starting position.Slightly tilt your head forward, then back, and go back to the point that you feel is the central point position.

In order to balance the position of the torso, repeat the exercise, but only with the hips / buttocks.

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