In the sitting position, tilt the head back and, overcoming resistance, lift the front. Each of the exercises performed in 3-4 sets of 10-12 repetitions. Then the fun begins. Embark on a wrestler's bridge. Perform the movement back and forth, reeling on your neck. As fitness can be used burdening (weight, dumbbells, barbells from pancakes) or "other assistance" (ask someone to press the top). All this is quite a serious exercise for your neck. In addition, it will help you achieve the results that you need. I think that each of us should have a strong neck. But it requires caution.
I've seen a lot of different exercises that can fix your problem. Wrestling triangle is like wrestling bridge, only inverted. For lack of mats, you can use an old mattress. Perform the movement back and forth from the forehead to the crown. First, you can help yourself by hand. The complex should be done two times a week or with an interval of 3-4 days. If someone seems too complex three-dimensional, it can be cut. This exercise is also very effective to use absolutely all the muscles of the neck. But as always, you have to be careful. Watch the video tutorials. It will help.
There is one more exercise for the muscles of the neck, very pleasant. Again, you can perform anywhere, even at home, even on the beach. It is done in the following way: The athlete stands on all fours. The partner gets in front of him, spreading her legs slightly. The athlete should head (cheek) abut it to the outside of the thigh, trying to budge. 30 seconds right cheek in the right thigh, then - 30 seconds left cheek in the left thigh. It is also very effective. Also, I saw some guys did this exercise even in the gym. You have to choose something that will help only you.
By the way, have you been at the doctor, you know how much you can load much neck? There are restrictions, many can only do an easy workout. As there is no limit pathologies and injuries. Neck performs many vital functions and is often particularly vulnerable spot. Through the neck are different supply routes - such as the esophagus, larynx, trachea and blood vessels supplying the brain. Cervical vertebrae and muscles of the head are designed to provide the greatest mobility. I want to say that before searching techniques to pump your neck, you have to examine your body with the help of a doctor.
The neck is a very sensitive part of the body and it should be treated very carefully and thoughtfully. Broken cervical vertebra, usually leads to a paralysis of everything below the neck or death. Before any training need to warm up, it does not forget! Many do not know what to warm up before exercise, but warming up, and often wrong. Warm-up is required in order to disperse the blood through the peripheral vessels in those departments that will be loaded in order to avoid hyperextension, overvoltage or spasm. Just need a gentle warm-up, but not because of the fragility of the disk, and because of its sensitivity to sharp, planar loads, can be expressed even though it is not quite right - disk instability in the intervertebral area! I think that such an attempt could even be dangerous without a coach.
First of all I want to say that it is quite difficult and requires a certain amount of diligence and accuracy. Forget about school physical education or illiterate fitness trainers that teach you to knead the neck with great speed, move your head like crazy. After a proper warm-up is not likely to be anything not in terms of injuries, but if done systematically workout incorrectly, say sharp nod, or pull your head in different directions in an uncontrolled and strongly you can get a prolapse or protrusion. First you can ask any athlete to advise you and show you some proper exercise.
With the active warm-up or load on the neck, it is possible to shift the discs. There are 2 clinical grading of prolapse is when the fall part of the disk due to a defect of the fibrous ring, as well as the protrusion is slight lateral protrusion of the fibrous membrane disk, or in other words the state prior herniated disc. For those who do not know the intervertebral disc is a complex structure, which is located in the center of the nucleus pulposus, which has elastic properties and serves as a shock absorber of the vertical load. Around the core is a laminated fibrous ring that holds the center core and prevents shifting of the vertebrae toward each other.
Also, at high loads across your neck you can get a hernia is a rupture of the fibrous ring with partial exit the nucleus or a sufficiently large protrusion of the fibrous shell part of the core. Both the disease is accompanied by aseptic inflammation, swelling and compression of the spinal nerves - leading to pain. As I wrote this is due to malnutrition, and food tied to the muscles. those. if the muscle does not work - a high percentage of the development of degenerative diseases. Therefore it is very important to exercise. Hernias are formed from the loads that let cervical device is not ready to bear.
To increase the volume of the neck enough to swing it 1-2 times a week for 10 minutes, 10-20 reps will be the best option. The pace of the exercise should be slow, and the first few reps with low weight. Do not take more weight at once, especially for the people who have never swung neck or body in general. Weights increase gradually, if you feel that are ready for them. Performing exercises on your neck, do not pull your head, all movements should be smooth. The neck is easily injured, especially when bending head to the side, so monitor this process. If your neck is easily injured or you feel uncomfortable on top or do not do side bends.
If you really decided to develop the muscles of your neck, you have to remember some things that will help you avoid possible injury and pain. When you exercise, you should not feel any discomfort or pain. If the technique of "forward-back head", the need to move forward clearly and accurately back, you have to move on a flat line! There are in fact a large number of different exercises. Important understand the essence of what exercises you need to perform, and which are not. What are traumatic, and which are not. The neck is very important and at the same time dangerous area in our body.
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