Teach you how to exercise neck muscles

　　I don’t know if my friends have noticed that many of the characters on the posters, especially the men, have very thick necks. Why? Because of the thick neck, first of all, it can give people a feeling of being strong and powerful. Friends who want to gain weight should not neglect developing neck muscles. Although in exercise While other muscles are also exercised, the neck muscles will also be exercised, but the movements that specifically exercise the neck muscles are something that every novice practitioner should know. When exercising, your mind should be focused on your neck muscles.

　　Weight-bearing neck flexion and extension

　　Wear a special exercise hat with heavy objects on your head, stand with your feet shoulder-width apart, lean your upper body slightly forward, do not hunch your back, and press your knees with your hands. Bend the head forward, and then use the strength of the neck muscles to lift the head up and back until it can no longer be tilted back. Stop for a moment, then use the neck muscles to control the weight, slowly return the head to the forward bending position, and relax the neck muscles. Then do it again. When performing the movement, the upper body should remain motionless and only rely on neck flexion and extension. Inhale as you raise your head and exhale as you bend forward.

　　Supine neck flexion and extension

　　Lie on your back on a bench, extend your head out of the bench, relax your neck muscles, and let your head hang as low as possible. Then use the contraction of the neck muscles to lift the head, keep the chin close to the chest, pause for a moment, and then slowly fall back to relax the neck muscles. Then do it again. When performing the movement, the back should not leave the bench surface. The head is raised and lowered entirely by the contraction of the neck muscles. The movement should be slow and smooth. Inhale when your head is raised and exhale when it drops.

　　If you want to improve the exercise effect, you can place weights (small barbells or sandbags) on your forehead with both hands.

　　Another method: Sit with your back against the wall and push your head against the wall backwards. Your head and body will not move, but your muscles will tense and contract. This is called isometric contraction of the muscles, commonly known as "tightening".”； Or cross your hands and place them on the headrest, push your hands forward, and push your headrest backwards, so as to "stretch" against each other without moving your head and neck. During exercise, the neck muscles should be continuously tense for 3-5 seconds and relaxed for 3-5 seconds, which is one cycle, that is, one time. In this way, exercise 100-200 times a day and complete it in 3-5 groups.

　　You can also lie on your back on the bed, remove the pillow, push the headrest back against the bed, lift the shoulders and back for 3-5 seconds, then relax the muscles, lower the shoulders and back and rest for 3-5 seconds as a cycle to achieve the purpose of exercising the neck and back muscles. At the same time, it can effectively exercise the muscles of the lower back, which is also beneficial to patients with chronic waist and leg pain. You can exercise 100-200 times a day and complete it in 3-5 groups.

　　You can also lie prone on the bed, remove the pillow, lift your chest and raise your head vigorously, so that the head, neck and chest leave the bed (commonly known as "Yan Fei" or "Xiao Yan Fei") for 3-5 seconds, then relax the muscles, put down the head, neck and chest and rest for 3-5 seconds as a cycle, exercise 50-100 times a day, and complete in 3-5 groups. This exercise method is more laborious than the previous two methods and may be difficult for some obese patients to complete. Patients can choose a suitable method for exercise based on their actual situation. The frequency and intensity of muscle exercises should be based on the level of comfort and no soreness in the neck after exercise. It should also be noted that if there is soreness, stiffness, discomfort, etc. in the neck, do not practice. ； If you feel soreness, discomfort, or stiffness in your neck after exercising, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms. This can strengthen the muscles of the neck, enhance the stability of the cervical spine, and achieve the purpose of preventing and slowing down the degeneration of the cervical spine.