7 small cervical exercises to develop an elegant swan neck

The so-called "the best medicine is to treat illness before it occurs" actually means to prepare for a rainy day. For example, office workers who sit for a long time should prevent cervical spondylosis in advance. Today I would like to recommend to you some small exercises that can effectively prevent and improve cervical spondylosis problems. It is easy to learn and super effective. Even women who are a little lazy will not feel tired. Just stand up and experience it.

Big chest expansion

1. Hold the towel with both hands, inhale, straighten your chest, lift your chin diagonally upward to pull your cervical vertebrae, and at the same time stretch your arms diagonally backward to expand your chest cavity, and hold for a few seconds.

Lift your chin and pull your cervical spine diagonally upwards

2. Exhale, try to lower your head and chest, retract your chin close to your collarbone, and stretch your shoulder and neck muscles. Hold for a few seconds. Repeat 5-8 times.

Try to lower your head and hold your chest

Tips: Move slowly, and always stretch or contract to the limit, suggesting that you have a beautiful "swan" neck.

Give your neck some strength

Wrap a towel around your head, use both hands to pull the corners of the towel forward (parallel to the ground), use your neck muscles to push your head back, hold for a moment, and repeat about 5 times.

Use both hands to pull the corner of the towel forward

Tips: This is a good way to improve neck muscle strength. You need to practice diligently to see results.

Small head tilt

Put your left hand on your waist and press your left temple with your right hand. Exhale, gently pull your head to the right with your right hand, and at the same time press down your left shoulder, hold for a moment and then change direction. Can be repeated 5-8 times.

Small head tilt

Tips: Use the tip of your head to pull the cervical spine diagonally upwards, and do not press it toward the ground, otherwise the result will be counterproductive!

Small comfortable back neck

Stand straight, cross your fingers and place them behind your neck. Use the base of your palms to press and squeeze the muscles behind your neck. Do this 10 times.

Small neck exercise

Tips: This is a good way to relax muscles, promote blood circulation, and prevent muscle strain caused by difficult movements later.

Hold the towel and raise it up

Try to raise your arms behind your head as high as possible, hold the towel tightly with both hands, and let your entire chest expand. Hold this position for 1 minute. You will feel the muscles in your back tightening, and then relaxing and loosening up. Repeat 5-8 times.

Hold the towel and raise it up

Tips: The longer your towel is, the less effort you need. On the contrary, if your towel is shorter, you need to work harder to relax the back that supports your shoulders and neck.