3 movements to create a swan neck to save bad posture

Long-term work may make our neck stiff and even have other neck problems. The muscles of the neck represent a person's external image. Among all neck forms, the swan neck is the most ideal neck. It can be achieved through exercise. So today we will introduce 3 movements to help you develop the swan neck. Let's take a look together!

Action 1:

First of all, if the upper trapezoid muscle is stiffer and bigger, do relevant stretching exercises to improve it. Use your right hand The left side of the head is tilted to the right. Extension should be performed separately on the left and right sides. Each group takes about 15-20 seconds, and a total of 3-4 sets can be done. You can adjust it according to your individual's adaptability. When stretching, we should also note that if you have a larger upper trapezoid on one side, you should increase the number of stretching groups. Generally speaking, add 3-4 groups, which will be better.

Action 2:

　　Training exercises of back muscles. If your back muscles are weak, this will also cause your trapezoid to become larger, for rhombus muscles and middle trapezoids The training of muscles is also very important. First, lie straight on the ground, support the toes on the ground, straighten your legs, open your arms, tighten your back muscles, stretch back hard, pause slowly, and then recover. 15-20 times in one set, do 4-6 sets. This will be a good way to train the back muscles.

Action 3:

Find the muscle connection point on the right side of your clavicle and place your fingers two centimeters at the bottom of the muscle, so that we can judge the position of the sternocleidomastoid muscle. Then, place your left hand on your right finger Up, keep their respective positions. Then we slowly move our heads to the back and left until there is a slight burning or soreness on the right side of your neck, and the training is in place.

　　Finally relax the muscles for 5 to 10 seconds, move the head to the initial position and control it, and then slow down the rhythm of the motion. At this time, you can place one hand on your forehead, exert force on the head to fit tightly on the palm, maintain this position for 5 to 10 seconds, and finally relax the muscles for a few seconds.

Editor's recommendation:

Is it good to do anaerobic exercise at night? What are the anaerobic exercises before going to bed

　　What are the movements for fast fat burning and slimming the abdomen? How to do it

　　Where is the starting and ending point of the iliopsoas muscle? How to practice the iliopsoas muscle