white-collar workers most troublesome aspect of the cervical spine than the increasingly tense. In particular, in the afternoon, take a look around, you will often find that their colleagues in the neck massage to relax. In fact, the cervical spine is very fragile parts of the body, while the muscles around it and very difficult to practice. Health experts say that even for bodybuilders, the neck muscles is not easy to practice the site. For office workers, the neck muscles a direct impact on the health of their cervical health. Here editors like to recommend a set of training the neck muscles flexible solution.

one. “M-shaped” curve. Neck circling method undesirable to four weeks to do around the neck movements, likely to cause cervical sprain, because the movement of the neck, the part of non-action. Suggested a “rice-shaped” neck bending action, the following order: do first “cross” bend, that is, turn his head bent forward – Reset – Left Bend – Reset – Backward Bend – Reset – right turn – reset; followed by doing, “the left front corner – Reset – left and Bend – Reset – right after the bend – Reset – right front corner – Reset.”

2. bow to stretch the neck muscles pull, sustained 30 seconds. If you already have cervical disease, and the subsequent upward, and he would be uncomfortable, not to do so uncomfortable neck movements.

In addition to increasing the flexibility of the neck muscles, the neck muscles should also be strengthened. Exercises the power of this site there are some special methods, but for ordinary people, usually through the bottom of the trapezius and neck exercises, to achieve the function of reinforcing the neck. If a person trapezius muscle is weak, it is easy to Hanxiong, cervical flexion on the in place, more prone to fatigue. This is also recommended three exercises trapezius programs:

1. Upright rowing. Holding a dumbbell, legs open, the body stretches, chest rise, shoulder elbow after the show at the same time, will raise dumbbell to the chest, and slowly made the next, and so forth, the first group to do 20 times, the second group to do can be 14-15 times. Pay attention to maintaining physical integrity, do not use waist hair force, but with neck below the trapezius muscle between the two shoulder blades hair strength. Filed (for hair strength pm) breath, breathing down time.

2. shrug. The shoulder energetically up-Song and strive to touch the ear, then down, so two groups of 10 times.

3. shoulder circling. Upper body upright, his arms hang down, so that shoulders after the exhibition, done to shoulder as the center of the circling movement. Two groups of 10 times.

4. overhanging horizontal bar. Hands grip the horizontal bar, the body hanging in the bar, due to gravity, the spine and other joints to be stretched.

(taken from the Canadian “Star Life”)