Save the "neck" exercise

Basic positions: each time to do the training actions before natural standing for binocular head-up, slightly separated from the feet, and shoulder width, drooping hands naturally. Full-body relaxation.

Into a State of helplessness: Akimbo, first look back, breathe in, eyes day, linger; then slowly forward chest-bow, breath, eyes. To do this action should be closed, so close to the chest, lower jaw to stay for a moment, then up and down repeatedly done four times. The substance of the action is: stretch, easy, slow, and not feel bad.

Lift arm turns: first lift right arm, pronation, looked up Visual Palm, body slowly turning left, stay for a while. In turn, should pay attention to the heel rotation of 45 degrees, body weight, body leaning forward and then turn right at the back side, rotate slowly inhale, exhale slowly rotating when the entire action to slow, coordination. Turning neck, waist, try to go to cannot be transferred, linger, back to nature, then replaced the left arm. And the left arm, put down the hand along the senses to slowly presses, for good after the same arm, back and forth repeatedly done twice.

Rotation: Akimbo, head to the left, at the same time, slowly turning to thoracic suction, let the right neck straightened, linger, then slowly turn left, at the same breath, let the left neck straightened, stay for a while. This iterative process done four times.

References to the shoulder neck shrinkage: exercises before natural standing for binocular head-up, slightly apart, knees and shoulders, hands and natural droop in parallel. When the action is brought, the neck and shoulders slowly try to shrink down, stay a while back, shoulders and down slowly to relax, head and neck stretched out, restore natural nature, then be forced to sink, upon his head and neck upward pull out, stay a while back, shoulders relaxed and natural breath. Note in shrinking stretched neck slowly breathe at the same time, stay to suffocating pine shoulder to shoulder, and neck as possible. Back to nature, then repeated four times.

Sway: the exercises before natural standing for binocular head-up, slightly apart, knees and shoulders and parallel, Akimbo. When the action is the head gently tilted to the left shoulder, so that the left ear to the left shoulder, linger in the head; and then returned again to the right shoulder, right ear on the right shoulder, linger in the back. So do sway its repeated four times in the head when you need to breathe, swinging back to median time slowly exhale, exercises, shoulders, neck to try to relax, actions to slow but steady.

Wave flexors and extensors: exercises before natural standing for binocular head-up, legs slightly apart, and shoulder parallel, drooping hands naturally. Action front lower down the wave flexors and extensors, doing this action, close to the chest, lower jaw to the shoulders, chest before picking up, shoulders back and down very slowly. When the mandibular flexors and extensors, rise slowly breathe slowly exhale a restore, the shoulders relaxed, do two times linger; then the other way round as mandibular flexion exercise, from top to bottom is inspiration, restore breath, done twice and each firing twice.

Notably, the entire action to slow, coordination, the muscles tense and slowly revealed and subsequently take a reasonable amount of relax, feel tired when you want to make a proper rest. If you are just starting to do not standards, to gradual, is not aggressive to avoid on the spine and cause more damage.

(Editors: 1m1m collateral collateral)