Health // People's Councils

Massage the neck and back

1.Polozhite chin on his hand, tilt your head down, overcoming the resistance of palm.This exercise trains the muscles of the front of the neck.With interruptions do 4-6 sets of 20-30 repetitions.

2. Grasping joined wrists back of the head, hands, try to tilt your head forward, back of the neck muscles hold the head in the rest position.4-6 sets of 20-30 repetitions.

3. Lie back on the bench so that his head was suspended.Partner gently presses on your forehead, trying to lower his head down, and you resist this movement, causing muscles to work the front of the neck.The number of sets and reps the same.

4. If you lie stomach down on a bench, a partner gently push your head, and you try to keep your head in the rest position.The number of sets and reps the same.

5. Tilt the head to the right, resisting his right hand to touch the palm area of ​​the right ear.Then also the left.4-5 sets of 20-30 repetitions.

Finish workout rotational movements of the head, it is possible from a prone position.

neck muscles are massaged while sitting or standing.Begin to massage the rear portion thereof.Apply the following techniques:

Stroking one or both hands.Densely pressed palms are moving from the top of the hair down to his back and shoulder joints.

Squeezing .Running palm edge - on the side of the neck, massaging the hand of the same name;Mount of thumb - on heteronymic side.

Kneading .It held the pads of four fingers of the same hand by crushing the muscles to the bone bed and simultaneous displacement towards the little finger.Begin mash from the occipital downwardly to paddles 4-5 on one side and the other 4-5.Then do 3-4 strokes and repeat the kneading.

Next commence stroking shoulder girdle (a trapezoid muscle) from an ear toward the shoulder joint, 3-4.After that do squeezing 3-4 times, and kneading.Kneading is carried schiptsevidnoe.Capturing muscle pads of your fingers, make kneading with an offset in the direction of the little finger.

Rubbing .Make a circular motion with four fingers from one ear to the other through the occipital bone, t. E. In the attachment of neck muscles;the same can be done with two hands, displacing them towards each other.Grinding is carried out and along the cervical vertebrae from the hairline to the back.

Try and use this method - a pat on the ends of the fingers relaxed head, neck and shoulder girdle.This technique of massage is widely used in Japan for relieving headaches.

Rounding out the self-massage the back of the neck stroking.Then move to the self-massage the front of the neck.Stroking are performed alternately hands of jaw down to his chest.Arm movements must be gentle to the skin underneath not move or stretch.