A must-read for those with stiff and painful neck muscles: muscle training methods!

Many male friends feel stiff and sore shoulder muscles due to long-term desk work, typing, and mobile phone use. This may affect the spine and cause spinal disease. As long as you exercise your neck muscles more often, you can relieve neck pain!

Neck muscle relaxation exercises

1. Neck forward and backward movement exercises: Stand with your feet apart, hands hanging down at your sides, and eyes looking forward. Next, bend your head down to your chest as much as possible, then raise it up; and lean back as far as possible. Repeat the movement several times until you are tired. But be careful not to move your shoulders when swinging.

2. Neck left and right movement exercise: Stand in the same position as before, and move your head to the left and right (left and right shoulders) as much as possible until you are tired, and your shoulders and body cannot move.

3. Neck back position left and right movement training method Stand in the same position as before. First face the head forward, then swing to the left and right as much as possible, and then swing to the right and back. This movement can be repeated until you are tired.

4. Neck circle exercise: First swing your head to the left and right, then turn your shoulders and then turn back to the left and back close to your chest. The rotation line forms a circle on the top of your head. After finishing the left side, switch directions until you are tired. At the same time, your shoulders and body must not shake, so as not to affect the training effect of the neck muscles.

Neck muscle resistance exercises

Practice suggestion: Before practicing, place your hands flat on your forehead. Next, squeeze your forehead hard and think of your hands as a resistance exercise. The key is not only to use force on the forehead, but to protect the constant tension of the neck muscles in the interaction with the hands, not to use too much force, and to maintain resistance. Continue to hold for 10 seconds, then relax and switch to the back or the back of this exercise.

To do the back row exercise, start by holding your hands tightly behind your head. Then, push the back of your head hard toward your hands. The key is not to let your head move back, but to push your hands and head together to maintain constant tension in your neck muscles. Hold for 10 seconds, then relax and switch to your forehead and repeat the front section.

Neck muscle exercise neck

Practice suggestion: Lie face down (chest down) on the bench, with your head and neck outside the bench, leaving space for the back group practice. Place a light weight (1 kg or less) on the back of your head and fix it with both hands. Start the practice with your head down, slowly move your head up to the level of your body using only your neck muscles, then return to the starting position and repeat.

Neck muscle bilateral opposition exercises

Practice suggestion: Place your right hand flat on the right side of your head. Next, rest your head on your right hand. The key is not to let your head move, that is, to keep the hand force against the neck muscles in constant resistance. Continue to hold this position for 10 seconds, then switch to the left side and repeat the exercise.

The fundamental way to improve neck muscle stiffness is not only to exercise the neck muscles well, but also to maintain a good working posture and take a proper rest. The best effect will be achieved by taking all three measures.