Strengthening the muscles of the neck. Neck massage is an excellent way to relieve tension and pain To strengthen the muscles of the neck

Massage of the neck, or rather the collar zone, is used very often in neurology. It is usually prescribed for various pathologies of the spine, for example, with. Properly performed massage can significantly alleviate the patient's condition. Soft techniques allow you to relieve spasm from “hardened” muscles, improve microcirculation, restore normal innervation, easing compression from the nerve roots involved in the pathological process.

Indications for neck massage

This procedure is indicated for pathology of the musculoskeletal system, respiratory organs and cardiovascular system, after spinal surgery and for hygienic purposes. In addition, massage is performed when salts are deposited in the neck (). There are various.

Massage allows you to get rid of pain, improves blood circulation, bone and muscle structures of the neck and head organs, primarily the brain. Indirectly, the condition of the internal organs innervated by the nerves of the cervical plexus improves.

But here, if available, massage does not always help. Such a hump appears in the pathology of the adrenal glands. Its growth can be stopped by regularly performing special exercises for the neck, but it can only be completely eliminated by surgery.

How to do massage

To understand how to properly massage the neck, it is not enough to master the basic techniques under the guidance of an experienced master, it is also important to have an idea about the structural features of the massaged zones.

Which differ from all other vertebrae in their mobility and tendency to instability. Damage is very easy with any awkward movement.

Do not forget that the neck is connected to the head through a complex joint between the occipital bone and the first two cervical vertebrae. It is in this joint that the greatest range of motion occurs.

The skin of the anterior-lateral sections of the neck is tender, easily displaced, in the back of the neck, it is rougher, less mobile. All the main muscles of this area are well palpated.

Large blood and lymphatic vessels, as well as cervical and supraclavicular lymph nodes are superficially located here. This should be remembered when controlling the impact force.

Relaxing neck massage

A relaxing neck massage is performed both in the supine position and in the sitting position. At the same time, the trapezius muscles and muscles that support the cervical spine are massaged. This technique restores mobility in the intervertebral joints and improves hemodynamics, as it increases blood circulation in the brain and increases venous outflow.

Most often, the patient sits on a chair, while the massage therapist stands on the side or behind.

1. The first technique - stroking is performed from top to bottom with smooth, light movements of the palm, as well as to the sides. Apply encircling, planar, comb-like and tong-like movements.
2. Then they start rubbing the area of ​​​​the mastoid processes and ring rubbing with one or two palms. At the same time, the massaged neck is, as it were, wrapped in a semi-hoop with the thumb and forefinger of the massage therapist. This movement is performed with moderate intensity. They also use sawing, crossing and hatching.

On the entire back surface, you can also use such types of rubbing as circular with bent phalanges of the fingers or pads.

1. Muscle kneading is performed carefully, using such types of this technique as transverse and longitudinal kneading, shearing and stretching. Kneading is not performed in the acute period.
2. For the sternocleidomastoid muscle, forceps-like stroking, rubbing and kneading along the entire length of the muscle from the mastoid process to the collarbone are used.
3. Of the methods of vibration, tapping, puncturing, shaking and patting are used. In this case, all movements should be light and smooth.

Finish the massage with stroking. In addition, stroking is done after each massage.

Neck massage can be performed at home. Usually, for this purpose, a massage therapist is hired privately.

The duration of the session is approximately 3-10 minutes. Breathing painfully during the session should be even and free.

Chinese acupressure

Acupressure of the neck is very effective in various diseases. It is performed with a headache (), and with. To do this, use the so-called spinal points located along the vertebral and paravertebral lines (the exit points of the nerve roots and autonomic fibers), as well as the Tien Tu points on the front surface of the neck and Feng Fu, Tien Zhu and Ya Men on the back.

Acupressure is performed with fingertips. The impact can be both exciting and soothing, depending on the task. The method of influencing the points is different.

• The sedative method consists in exposing the point with the pad of the index finger with rotational movements, first “twisting” the finger to the desired point clockwise, and then “twisting it”. In this case, the pain first intensifies, and then completely disappears.
• With the tonic method, the finger is first “screwed” into the point, and then sharply torn off from it, repeating this action several times.

The impact on the desired points is carried out in a certain sequence and with a given force, depending on the disease for which the massage is performed.

Self neck massage

Neck massage can be performed independently. You can massage your neck while sitting on your favorite work chair.

Perform all techniques possible in this area with two or one hand. If stroking is done with two hands, then both palms should move in the direction from the back of the head down. You can carry out this technique with one hand, then the other should hold it by the elbow. Thus, first one is massaged, then the other half of the neck.

Then, gently with fingertips, rubbing and kneading from top to bottom and deep kneading with the phalanges of the fingers are performed. Finish the massage with two-handed stroking.

You can carry out self-massage with special ones. This treatment method is indispensable when it is not possible to use the services of a specialist.

Possible Complications

After the massage, the neck may hurt. This is often due to a lack of physical fitness. After all, one massage session is comparable in strength to a good load during fitness. And, everyone knows how muscles hurt after the first cycle of training. As a rule, after two sessions, these pains disappear and only pleasant sensations of slight fatigue in the muscles remain. If the pain does not go away, you should tell your doctor about it.

If , then it is possible that the position of the patient during the session was incorrect. The cause of the headache may be the careless movement of the massage therapist or the use of techniques that are contraindicated in this case.

It is important to remember that massage is contraindicated in blood pathology, inflammatory processes and severe cardiovascular diseases.

It is known that any serious training should begin with a warm-up of the neck muscles. If simple exercises are neglected, then the lesson can end in pain in the cervical spine or even serious injuries. Doing regular neck exercises is essential for staying healthy.

But there is another reason why you should knead your neck. The daily load on the spinal column begins to be tolerated worse with age. Lack of exercise can lead to premature wear of the cervical cartilage, osteochondrosis, and chronic pain. From the lack of movement, the skin becomes flabby, the muscles sag. A part of the body that usually does not attract attention will begin to catch the eye due to an unpleasant appearance.

The simplest movements can prevent aging and even reverse the degradation process.

Goals

The one who realizes the need early receives the greatest benefit from classes. A feeling of cheerfulness, good health, normal blood flow to the head - this is what a person who regularly performs exercises for the neck muscles gets. But in most cases, the need to expand the training program is faced by people who already have any problems.

When choosing a set of activities, the seeker usually pursues one of the following goals: treatment (), sports, so that the neck acquires an aesthetic appearance or as a preventive measure. Let's consider each of these cases.

Treatment

Pain that occurs due to a sedentary lifestyle, clamps and inflammation is rarely limited to the back area. Soon the patient notices that he can hardly move his neck. - an excellent remedy against osteochondrosis and its companions.

In this case, you should tune in for a long period of training, since the restoration of cartilage tissue takes time. In addition, you will have to start the exercises very carefully - there is a risk of provoking an exacerbation.

Sport

For lifting weights and other intense physical exertion, strong neck muscles are no less important than. They carry a significant part of the load, so they must be as hardy as the muscles in other parts of the body.

A basic warm-up is indispensable here, you will have to add power loads. If you are exercising in, try to strain your neck muscles every time the rest of the muscles receive a load.

By following the exercise regimen, after a couple of months, you can achieve amazing results.

Aesthetics

Ointments and creams are not particularly effective in preserving and restoring the visual youth of the neck, no matter what cosmetologists promise. But gymnastics is actively coping with this task.

What are the benefits of exercise:

1. Movements make the blood move more actively through the vessels, the cells renew themselves faster.
2. Flabbiness disappears, flexibility and elasticity appear.
3. Following the neck, the entire spinal column straightens.
4. Improves posture, rejuvenates the skin.

To stay young, the neck must be in good shape. True, the movements for beauty are simple, but they will have to be performed all your life.

Prevention

With the development of public awareness, more and more people are doing gymnastics simply because it is useful. And primarily because improved blood flow helps the brain to work better throughout the day.

Other pluses:

• The head, supported by strong neck muscles, switches from sleep mode to active mode and back faster.
• Gymnastics prevents premature aging of the spine and inflammation, extinguishes the harm from a sedentary lifestyle.

Of course, you will have to practice regularly. But the result is worth it, and it is achieved with little effort.

Gymnastics

Exercises are selected in accordance with the tasks. Most neck movements do not have an “entry threshold” and can be performed without preparation. Caution should only be observed by people suffering from or other cervical diseases, as well as those who have a natural tendency to such pathologies.

Over time, the muscle fibers will become stronger, and the basic movements will begin to seem too easy. If you play sports, then feel free to increase the load incrementally. If not, then determine for yourself the average value: the movements should not be too difficult and take not too much time, while the warm-up should be felt.

If your only goal is to restore youth and elasticity to your neck, then it is quite possible to limit yourself to the simplest exercises. The main thing is to follow the sensations when bending and turning. You should feel the cartilage stretching.

morning exercises

Many complain about the inability to allocate time for exercises to strengthen the muscles of the neck. Instead of following in the footsteps of most, start your day with a light workout. It will help wake up and accelerate the blood flow of the neck, setting a great mood until the evening.

No need to go anywhere or make your bed, do it right after waking up. If the pillow is too soft and fluffy, then it should be removed from under the head. If necessary, can be replaced with a rolled towel or a small roller.

1. Lie straight without getting out of bed. Put your hands on your sides, bring your legs together. Gently raise your head, tensing your neck muscles. Try to keep your neck straight. Having fixed at the highest point, just as smoothly lower yourself back. If you are doing the exercise for the first time, you can limit yourself to five repetitions. Over time, try to bring the number of repetitions to 20.


2. Sit on the bed, support your back against the headboard or wall. Place your hands on your knees, straighten your back and straighten your shoulders. Lay your head on your chest. Gently tilt your head to the side, to the left, to the maximum point. Try to reach the left shoulder. Then return to the starting position and do the same movement on the other side. This is a stretching exercise, five repetitions to each shoulder are enough. If stretching makes you dizzy, close your eyes and slow down the rhythm.
3. Sit in a Turkish position, keeping your back straight. Perform head turns on a straight neck, directing the chin alternately to the right and left sides. Make sure that the body does not move after the chin. This exercise is also enough to repeat 5 times in each direction.
4. Maintaining the starting position, perform smooth circular movements with your head. Strive to describe a circle of maximum diameter, to reach the most remote points. Perform the exercise with great care, do not rush. Close your eyes to prevent dizziness and nausea. Perform rotation alternately clockwise and counterclockwise. No more than 5 repetitions in each direction.

Then you can get out of bed and go towards a new day (or start general exercises).

In this complex, there are practically no strength exercises for the neck. Therefore, it is great for prevention and rejuvenation, but pumping up the neck muscles with it will not work.

Physiotherapy

You can perform these simple movements anywhere: at home, in the office, at school. Warming up, however, may require a bit more space and freedom of movement. In extreme cases, excessively moving elements can be removed from it, but then it is strongly recommended to include them in the morning exercises.

Preparation for the main part is carried out as follows:

1. Stand on your toes and walk around the room. Don't take big steps. Then walk at a normal pace, then on your heels. All together should take no more than three minutes.
2. Stand up, straighten your back. Let your arms hang freely at your sides. Gradually tighten your arms without raising them, while trying to take your shoulders down and forward with your shoulder blades. Return to starting position. Repeat up to 6 times. When performed correctly, you will feel the relaxation of the neck muscles.
3. Without changing position, put your head straight and gently turn it to the side, while twisting in the selected direction (fold). Also slowly return to the starting position. Repeat for the other side. Enough 5 times in each direction.
4. Knead the muscles and cartilage closest to the neck in a free form. You can perform arm swings, circular rotations of the shoulder joint, deep stretching of the back, movements of the shoulder blades. Perform the selected exercises 10 times.

Now you can move on to the main part of the lesson. The complex is selected with an eye to well-being and individual feelings. If any movement causes pain, it should be eliminated and tried again next time.

The persistence of the pain syndrome may indicate a pathology of the neck missed by doctors, inflammation and other disorders. Contact a specialist for a diagnosis.

Basic exercise therapy

Start small, increase the volume of loads gradually. Normal dynamics - an increase in the number of repetitions by one and a half to two times within a month. Having found the perfect balance of loads, try to maintain it and not skip classes without a good reason.

Gymnastics may consist of the following movements:

1. Sit on a chair or stand on the floor, keep your back muscles in tension, maintain your posture. Slowly move your head to the right and left. Start with 10 repetitions for each side.
2. Without changing position, stretch alternately with your chin forward and the back of your head back. Keep smooth, do 10 times.


3. Close your eyes and very slowly describe a circle with your head, trying to touch the lower points with your chin and the back of your head and reach your shoulders with your ears. 10 repetitions in each direction.
4. Tilt your head to one side, simultaneously push it with your hand to the other (when tilting to the right, push to the left with your left hand, when tilting forward, with any hand back, etc.). This movement strengthens the neck muscles and makes the arms stronger. Start with 10 reps on each of the four sides.
5. Stand up straight. Stretch your straightened arms in front of you, raise your shoulders to the extreme position. Count to eight and relax, smoothly return to the starting stance. Start with five reps.
6. Lie down on any hard and flat surface. Relax your back muscles. Gently raise your head, trying not to stretch your shoulders up, and look at the tips of your toes. Slowly count to seven and go down. Start with 10 repetitions.

Regular exercise exercise is the best prevention of osteochondrosis and its exacerbations. With the development of the muscular frame, your well-being will also improve. The main thing is to follow all the rules of gymnastics. A careful approach will help you achieve success.

Osteochondrosis of the back or neck of the third or fourth degree does not allow patients to do therapeutic exercises. Congenital pathology can also be an obstacle to starting classes.

Neck exercises can significantly improve the well-being of patients suffering from. They relieve spasms caused by overwork, and improve metabolism in cartilage tissues.

If you are planning to enter the exercise regimen, do not forget to follow these simple rules:

• You can't dash. Each movement should be performed as smoothly and accurately as possible.
• You can't exercise when your neck hurts. Wait until the pain subsides, then carefully resume the load. Do not ignore back pain either: they signal overload and improper exercise.
• You can not exercise after taking painkillers. Tablets drown out the “useful” pain that tells you when to fix the stretch or stop exercising.
• You can't exercise without warming up. Even if you have been exercising for a long time, do not refuse to warm up your neck and back.
• You can not return to the usual load after a long break. Regular practice gives the best results. But if, for whatever reason, you haven't been exercising for a couple of weeks or more, don't pick up where you left off. Reduce the number of repetitions to half of your normal rate. Spend at least a few sessions on a gradual return to stress.

Starting the exercises, do not forget to assess the degree of readiness for physical activity. On this issue, you should consult with your doctor.

The cervical spine was invented by nature so cunningly that the vertebrae are like a children's pyramid - if you do not touch them, then they are quite stable. However, with the wrong position of the neck, especially when a person is forced to spend a long time bending over, the vertebrae can move relative to each other. Therefore, there is a need to strengthen the muscles, which can only be achieved by exercises for the neck.

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  Strengthening the muscles of the neck

  The following exercises will help relax the muscles of the neck and shoulders, relieving spasm from them.

  For those who have osteochondrosis of the cervical region, it is recommended to perform exercises carefully, focusing on their own feelings and avoiding pain.

  

  

  1. 1. Stretching the neck. Starting position - standing, hands on the belt, back straight. It is necessary to pull the chin forward, linger in this position for a few seconds and pull it back, also fixing it for a short time. You need to do it very carefully, gently and smoothly. No need to achieve a lot of tension in the neck. This exercise should stretch the muscles. For greater stretching, you need to try to stretch your chin forward.
  2. 2. Turns. The starting position is the same. It is necessary to smoothly turn your head to the left and right, while trying to stretch your chin to your shoulders, without lowering your head and keeping it parallel to the floor. If pain occurs, then the exercise should be stopped or begin to move softer and slower. Any movement associated with the cervical spine must be performed very carefully.
  3. 3. Tilts. You need to tilt your chin down and move it along your chest. The tilt of the head back is done half-heartedly, one should try to pull the top of the head back a little, but there is no need to throw it back. Everything is done very carefully, especially if there is pain in the cervicothoracic region.
  4. 4. Turns back. The head must be turned to the sides; the gaze is also directed back, you need to try to see as much as possible of what is behind your back. Reaching the extreme point of the turn, you need to slightly maintain the effort, continuing to turn, but strong tension in the muscles should not be felt.
  5. 5. Head tilt with a turn. The exercise is similar to the third one, only at the extreme point, when the head is tilted down, it needs to be turned a little and stretched upward at an angle of about 45 degrees.
  6. 6. Tilts to the side. Double movement of the cervical and partially thoracic. The head tilts to the side, pressing against the shoulder. At the extreme point of the inclination, a slight extension is made at the crown. It is better not to press your head to your shoulder.
  7. 7. Movement in a circle. It is necessary to retract the neck and from the extreme left point, begin a smooth turn with the chin (in a circle) towards the right shoulder. Then you need to retract your head and repeat the movement. After doing a few repetitions, you need to take a break. When doing the exercise, very often the shoulders begin to rise, this should not be allowed. Shoulders should be down.
  8. 8. Tilt with turn back. The starting position is the same, with a slight arch in the back. The head is slightly laid back. Tilts are made to the sides, while you should try to look over your shoulder and look at the floor. For people with severe neck problems, this exercise is recommended to be done with extreme caution. If there are pains, it is better to stop its implementation.

  All exercises are performed for 1-1.5 minutes with a short rest between them. This set of neck exercises can take 10 to 15 minutes.

  Performing it daily, we can say with confidence that after 4-5 months there will be a significant improvement in well-being.

  

  Yoga for the spine

  The next series of exercises will focus on the neck, the entire collar area, shoulder girdle and chest. Their task is to relieve tension in these areas and improve blood circulation. To better relax all of these areas, you first need to focus on the jaw and first of all relax it. The best way to relax her - simple yawning. In addition, you can move your jaw slightly from side to side.

  

  Shoulder workout

  

  After that it starts shoulder warm-up. A simple alternate rotation of the shoulders back with lowered arms is done, while not having to strain the trapezius muscles much. Breathing is slow and free. Then the rotation continues with the shoulders back, but with both hands together. Here breathing will be already more rhythmic: inhalation is done while raising the shoulders, exhaling while lowering.

  Warm-up of the scapular zone: while inhaling, straight arms are abducted to the side, while exhaling, the arms are reduced to the chest and hug the shoulders. As the joints warm up and the shoulder girdle becomes more mobile, you can speed up this movement and try to clap your hands behind your back while moving your hands back, while your hands should be relaxed.

  This is followed by tilting the body to the sides. In the process of execution, it is necessary to ensure that the jaws are slightly unclenched, that is, not tense. Then the arms are spread apart with palms up and, as you exhale, turn 270 degrees at the shoulders until they are again palms up; the head at the same time goes down, after which, on inspiration, it returns to its original position.

  After the warm-up, the main complex follows. It will consist of two parts, the first of which includes static exercises:

  

  1. 1. The right palm rests on the temple, and the head turns slightly to the right, while resting on the palm. It is necessary to create a slight tension in the muscles. If pain sensations appear, then you need to change the angle of rotation of the head, that is, turn not horizontally, but slightly downward or upward. After that, the palm lowers, the tension is removed, and there is a stretching of those muscles that have just worked. To do this, turn your head to the left, touching your left shoulder with your chin, and fix this position for a few seconds. Breathing is measured and deep. The same is done with the other side.
  2. 2. Stretching the lateral muscles. The starting position is the same. The head tilts to the left side, the left hand is placed on the right temple, and the right hand is extended to the side with the palm up. There is a smooth stretching of the muscles; you should try to pull your right hand forward, and lower your left hand down, while it is important not to allow pain. After 10-15 seconds have elapsed, you need to return to the starting position, first removing your left hand from your temple, and then raising your head. In the same way, the exercise is done on the other side.
  3. 3. In this exercise, the hands are locked into a lock and placed on the back of the head, after which it is necessary to raise the chin, as if trying to throw back the head, but holding it with your hands. This exercise is extremely useful, as it relieves the tension in the muscles of the upper part of the neck, which are most often spasmodic, especially in sedentary people. After performing the exercise, the neck muscles must be stretched in order to achieve their complete relaxation. To do this, the arms are lowered, and the head gradually stretches down. Alternatively, you can additionally do traction by placing a fist under the chin, and put the other hand on the back of the head, helping the neck to stretch.

  After any static muscle tension, a dynamic load or stretch must necessarily follow.

  Dynamic exercises

  Each exercise should be performed at a comfortable amplitude and pace for the person in order to avoid unwanted injuries.

  This is especially true for people with osteochondrosis of the neck.

  

  1. 1. Head turns to the sides. Starting position - standing, feet shoulder-width apart, arms lowered and stretched to the floor. Alternate turns of the head to the left and to the right are made. If there are no painful sensations, then you can realize the full amplitude up to the articular barrier, that is, when the neck does not turn further. Movements are smooth and without jerks, breathing is arbitrary. This is followed by the development of this movement with the rotation of the body, the legs are motionless. Movements are best done in steps: first the head turns, then the shoulders, and at the end twisting in the back is performed.
  2. 2. Tilts. Hands down, feet shoulder width apart. The head drops forward and tilts back a little. You can add synchronous breathing: when lowering, exhale, while raising your head, inhale.

  Cervical instability

  When viewed from the side, the cervical vertebrae lie on top of each other, like parts of a tile. Seen from the front, they sit on top of each other like a cup in a cup. In other words, this section of the spine is characterized by double fixation. Therefore, with physiological lordosis (bends), the neck is quite stable.

  Clinically, instability can be checked by a specialist by pressing on the vertebrae. If they move out and pain occurs, and also when the neck is stretched, the vertebrae move away from each other - this means instability. At the very first stage of cervical instability exercises for the neck muscles will be as follows:

  

  1. 1. Starting position - lying on your back, knees bent. It is necessary to slightly raise your head from the floor and fix this position as much as possible, then gently lower your head. This will strengthen the muscles that stabilize the cervical vertebrae.
  2. 2. The exercise is identical to the previous one, only it is performed lying on its side. It is better to put your right hand under your head.
  3. 3. Lying on your stomach, you need to raise your head from the floor and fix it for 20-30 seconds. This allows you to strengthen the muscles of the back of the neck.

  It is possible to diagnose instability of the cervical region only by X-ray, it is impossible to determine instability on MRI (only indirect signs will indicate this).

  On an x-ray, this will be seen as a moving down of one vertebra from another by a few millimeters or a slope of more than 11 degrees. Therefore, having come to the clinic for X-ray diagnostics, it is necessary to do functional tests in flexion and extension, and then the radiologist will be able to give a conclusion whether the person has instability or not.

  Non-standard method

  First you need to put your right hand on the focus of pain, which is localized in the neck. If the focus cannot be determined or the pain is diffuse, then you can simply put your palm on the middle part of the neck. The second hand is placed on the stomach. After that, it is necessary to produce traction. It should not be strong, as this is an osteopathic movement. A slight movement is made with the right hand up, and the one on the stomach is moved down.

  A slight muscle tension should occur, this position must be fixed for 10-15 seconds. This is a very light and subtle movement, but if you try it a few times, you can adapt and feel it.

  It is worth noting that the pain after the exercise will not go away immediately, as these are osteopathic techniques, and the body needs to react. As a rule, the full effect develops within a few hours or days.

The neck should not give out your age. The broad muscle of the neck is located on the front surface and largely determines its shape. If it weakens, then a whole series of senile changes in the neck and lower part of the face, in particular its oval, appears.

The broad muscle, unlike most other muscles in our body, is inactive. It has already become a tradition that we perform almost all movements with our heads down, while the broad muscle of the neck is relaxed. Lack of movement leads to early weakening of this muscle and the skin that covers it. Lethargy and flabbiness of the skin and subcutaneous tissue of the neck, wrinkles appear, folds deepen, the skin may sag, which is especially noticeable on the line of the lower jaw. How to deal with it?

Contrasting (hot-cold) salt compresses
Put two bowls - with cold water (add a piece of ice) and hot. It is advisable to add salt to the water at the rate of 1 teaspoon per 1 glass of water. Take a cold washcloth, wring it out, straighten it and put it on your neck, pressing it with your hand. When the napkin is hot, put it back in the bowl. Apply a hot washcloth as well. Then again cold, etc. And so for 10-15 minutes, alternating hot and cold wipes. Before the procedure, apply a cream to the skin of the neck.

Chin pats with a towel
Take a small terry towel and soak it in cold salt water (2 teaspoons of salt per cup of water). Grab the ends of the wrung out towel and, stretching it in jerks, pat your neck, chin and lower cheek. Before the procedure, you need to apply a fat cream to the skin. When you walk, sit without lowering your head, hold it high, look in front of you.

Other compresses
Cleanse the skin with milk, apply cream, soak cotton wool in chamomile and mint infusion, cover cotton wool with parchment or oilcloth, tie the chin and neck with an elastic bandage (over the head). Remove the compress after 30 minutes, rinse the skin with cold water, wipe with ice.
By the way, wipe your neck with ice every day in the morning, and wash only with cold water.

Gymnastic exercises to strengthen the muscles of the neck
First exercise- sounds "O-U-I." Pull out your lips with a tube and, articulate strongly, pronounce three letters - "O-U-I." This exercise strengthens the latissimus dorsi.
Second exercise"with a mirror" Sit in front of the mirror, put the fingers of one hand just below the collarbones, the other hand on the chin. Lower the corners of your mouth down (as if expressing contempt), while tightening the muscles of the neck. Hands will feel muscle tension. In the mirror, you will see how the skin on the neck rises up. Tighten the muscle and alternately relax it. Repeat this exercise 2-3 times daily. This can be done without putting your hands on, but, for example, while swimming in the pool, while walking on the street, sitting in front of the TV, in transport.

Massage is a popular and pleasant procedure that is good for health. It is no secret that many professional massage techniques are used for various diseases and for prevention from them.

Modern massage has many types and techniques, has a positive effect on various human organs and tissues. But the question is, how to properly massage the back and neck?

The benefits of back and neck massage are undeniable

The back and neck are quite vulnerable parts of the body that require special treatment. Therefore, massage of these areas is the most common. It is recommended to do it to all people, especially those who have a disease such as osteochondrosis.

With the right massage benefit from him is huge:

• relieves pain when the vertebrae are pinched;
• perfectly relaxes and has a well-pronounced sedative effect;
• Great relieves fatigue and helps to relax at the end of a hard day's work;
• restores skin elasticity and prevents premature aging;
• eliminates the symptoms of curvature of the spine relieves excessive muscle tone and prevents migraines;
• improves immunity;
• improves blood flow and helps fight back cellulite;
• restores the tone of weak muscles;
• effective in salt deposition control.

Cervical massage is especially useful for people with sedentary work. Due to the lack of movement of the neck during the working day, pain in this area and a crunch in the joints appear.

Relaxes muscles, relieves fatigue and insomnia, eliminates irritability, soothes. Improves metabolic processes and blood flow. Suitable as a tonic against diseases of the spine and salt deposits .

Contraindications

Before doing a back and neck massage, it will be correct to familiarize yourself with the basic contraindications regarding these procedures. These include:

• bleeding and injury, the presence of open wounds ;
• heavy infectious diseases;
• inflammation of the lymph nodes;
• tuberculosis;
• purulent infections;
• blood clotting disorder;
• serious mental illness;
• burns in the massage area;
• atherosclerosis, thrombophlebitis;
• venereal diseases;
• skin diseases, the presence of moles, warts, abscesses, etc.

Types of massage

To properly massage the back and neck, it is worth finding out what the purpose of this procedure is. Depending on this, allocate types of back massage:

1. Therapeutic- applies if available diseases of the spine and cardiovascular system , gets rid of edema ;
2. Relaxing is the most common type of massage. WITH relieves muscle tension, increases blood flow, boosts the body's immune system and improves skin condition;
3. Reflex - has a pronounced analgesic property . It is used to improve the work of internal organs by means of the masseur's influence on special points of the back, which are interconnected with them.
4. Sports- Designed primarily for athletes. Held after or before competition to relieve muscle tension or relieve fatigue. Increases stamina and has the desired effect. It happens preliminary, training and restoring.
5. Cosmetic – anti-cellulite, improves skin condition .

Types of massage in the neck area:

1. Classical - includes standard massage techniques: stroking, kneading, rubbing, squeezing, vibration;
2. Relaxing – applied to relieve muscle spasms;
3. dotted – local impact on acupuncture points on the neck, responsible for internal organs;
4. Cosmetic – applied to get rid of body fat in the cervical-collar zone, improving the condition of the skin, restoring its elasticity;
5. Wellness or medical - used for various diseases of the cervical spine, salt deposition.

Despite the popularity of this procedure, not many people know how to do it right. back and neck massage . It should be remembered that it carried out two hours after eating . No later than an hour before the massage, it is allowed to drink water.

The massage therapist needs to thoroughly prepare for the session:

• nails should be short cut your hair;
• in advance prepare a clean towel and moisturizer for massage;
• room where the session takes place and the masseur's hands must be warm to ensure the relaxation of the person;
• back massage is done lying down on an exceptionally hard surface . Ideally, a special massage table should be used;
• need to take care of hygiene. The procedure should be carried out with clean hands on clean skin to avoid infection;
• to massage both the back and neck, apply correctly Massage Oil to make your hands softer and easier to glide over your skin. It is necessary to rub it intensively between the palms so that they become warmer;
• session time lasts more than half an hour , since the back and neck are the most problematic areas;
• hand movement must go along the blood flow ;
• should avoid grazing lymph nodes.

Massage for beginners

Many people want to carry out this procedure on their own, but do not know how. It is not difficult to properly massage the back and neck. To achieve a certain result, it is enough to use the standard massage technique. It includes tricks:

1. Stroking - usually the session begins with this hand movement. In this way, the skin is prepared for a more active effect on it. Stroking is carried out with the whole palm along the surface of the back across and along, around the shoulder blades. Light movements should be combined with more intense ones.
2. Trituration- movements are made from the side of the back to its center. Special importance is attached to the area of ​​the shoulders and neck. It is this approach serves as a good tool in the fight against the deposition of salts .
3. kneading- the skin fold is captured by hand. Movements are carried out from the spine to the sides of the back. Reception is carried out for each of its sides in turn. He has a good effect on the state of the heart and vascular system, enhances blood circulation.
4. patting - carried out with two hands exclusively on the muscles. The movements are short and springy. The procedure should not be painful. She promotes good muscle contraction, improves blood flow .
5. Vibration- from the lumbar to the neck area, circular rhythmic movements are carried out with the fingertips, which promotes gradual muscle relaxation .

Back massage should be finished with soft pressure. They are best done rhythmically, emphasizing hand movements on more tense and painful places.

Neck massage includes roughly the same methods. But their technique has some differences:

1. Massage starts with stroking the middle part of the neck and collar area , then goes to the side. The massage therapist's hand should be positioned in such a way that stroking is done with the thumb in the middle part of the neck, and with the rest on the sides. Movements should be continuous, slow and rhythmic.
2. The next technique is called "squeezing". Its essence lies in providing a certain pressure on the neck . The brush is set on the side of the spine on the line of the back of the head from the side of the hairline. Movements are carried out from top to bottom to the shoulder and deltoid muscle.
3. kneading - longest run. Here it is necessary to capture the muscles with the palms on both sides of the spinal column. Thus, make movements towards the back, then towards the shoulder joint. All actions should be carried out slowly and painlessly. They can also be carried out with the tips of the thumbs, massaging the muscle in a circular motion.
4. Trituration - its essence consists in energetic stretching and displacement of the skin. This technique is best done alternately with both hands.
5. Vibration performed by oscillatory movements with the entire surface of the palms or fingertips. Reception can be intermittent or without taking the hands off the body.

How to do a back massage: a step-by-step description

• Preparatory. Before starting the procedure, you need to prepare everything necessary for its implementation and prepare yourself.
• Massage should start with light stroking of the lumbar area with a gradual transition to the shoulders. All movements of this stage should be soft, preparing for more active actions. The duration of the procedure is 15 minutes . Gradually it is necessary to increase the force of pressure. With the edge of the palms, hold along the spine from the lower back to the shoulder area. Rubbing to carry out the entire surface of the palm.
• Then the hands should be moved to lateral areas of the back and implement exciting hand movements from the bottom up. Then focus on the shoulders. Perform kneading with smooth and painless circular movements.
• At this stage, more intensive massage. It is necessary to capture small folds of skin, moving from the bottom up, in one part of the back, then in the other. Shoulders should be massaged harder, applying pressure points. The procedure must be painless! It is good to massage the upper back with fists, keeping a small distance from the spine.
• In conclusion, make light patting palms or fingertips.

Stages of neck massage

How to do it right neck and neck massage Firstly, the duration of this procedure for osteochondrosis should be about 20 minutes. Secondly, massaging can be carried out both lying and sitting.

• After preparing for the session, at the very beginning of the procedure, it is necessary to light stroking neck.
• Then warm up the lateral neck muscles rubbing , gradually moving into the shoulder area.
• Conduct kneading muscles in the neck and collar zone. The procedure is carried out in a circular motion with the whole hand and thumbs. It should usually be painless.

Avoid exposure to the spinal column.

• Session ends light pats and strokes .

There are many methods of massage of the cervical spine. It all depends on the severity of the disease and its type. The usual massage is carried out based on the classical techniques described above.

Self neck massage

A back massage always requires another person, and a neck massage is easy to do on your own. The main thing is to follow all the recommendations as accurately as possible so that the procedure is effective.

1. Convenient to start sit down, remove your hair, warm up your palms massage oil.
2. Slightly lower your chin and start the process with strokes from the hairline to the shoulder area.
3. Then you should do circular rotational movements fingertips in the neck area. They can be alternated with more intense strokes.
4. Along the spine produce light tingling skin.
5. Raise the chin and do stroking movements in the larynx .
6. commit circular motions from below from collarbone to chin index and thumb. Make stroking movements with your palms and repeat the procedure again. This step can take 5 to 10 minutes.
7. You need to complete the procedure soft strokes the entire surface of the palm.

Regular self-massage of the neck helps to avoid lethargy and sagging muscles. It tones, relieves fatigue and improves well-being.

Features of baby massage

Some children require massage, both back and neck, from a very young age. It is right to do it painlessly so as not to cause fear in the child.

Children's massage usually is healing, tonic and relaxing . Relaxing is characterized by a more gentle, calm effect. Tonic massage involves a more intensive use of all basic techniques.

At home, children's entertaining massage is very often done, which is carried out to a funny rhyme. Children usually like it very much. It is both a game and a useful procedure. An example of a child's playing massage:

1. "Rails, rails, sleepers, sleepers" - alternately, hands draw transverse and longitudinal lines along the back;
2. "The train is coming late" - with the fingertips of one hand, draw along the line of the spinal column from the bottom up, simulating a train. The movement should be soft, stroking.
3. “Peas are crumbling from the last car” - the entire back is massaged with fingertips;
4. "The chickens came and pecked" - soft "pecking" with your fingertips on the back;
5. "The geese came and nibbled" - slight pinching;
6. "An elephant came and trampled" - soft pressure with fists all over the back;
7. “A little elephant ran after him” - fast chaotic pressure with the knuckles;
8. “A squirrel came running and swept everything with its tail” - final stroking of the back with palms.

Learning how to massage the back and neck is more than ever useful at any age. Proper use of it will bring great benefits to the body, tone the muscles, relieve fatigue and relieve many diseases.

How to properly massage the back and neck, you can more clearly learn from the training video.