How to exercise neck muscles and how to exercise neck muscles

One-handed side pressure neck flexion and extension

　　　Initiation posture: Press one hand on the right side of the head, and the other hand on the left waist. Sit and stand up.

           Action process: Press the hand on the right side of the head and push the head to the left side with force, while the neck is pressed hard, so that it will not be easily overwhelmed, but it will be gradually overwhelmed. Then, lift the head upwards and right hands to press the head to prevent it from being easily raised, but gradually straightened. This is repeated many times until the neck feels sore and swollen. After practicing one side, change to the other side.

　　　Breathing method: Inhale when pressing the head with one hand and exhale when pressing to the bottom.

     Note: Be careful not to use too much resistance. Use less force in the first few times, and gradually increase it to avoid spraining the neck. Do not allow any rotation of the neck

　　　First pressure on both hands, flexion and extension

　　Initiation posture: Cross the ten guides of both hands, press behind the head.

　　Action process: Press the head with both hands to make it bend forward and down, and push the neck hard to prevent it from pressing down easily, but it is gradually pressed to the neck and touching the clavicle stalk. Then, lift the head up with force on the neck, while press the head with both hands, not to lift it easily, but gradually lift it to the original position.

　　　Breathing method: Inhale when pressing the head with both hands, and exhale when pressing to the bottom. When lifting the head up Inhale and exhale when lifting to the original position.

　　　　　Attention: When flexing and stretching your head, do not lean forward and backward, be careful not to use too much resistance. Use less force in the first few times, and gradually increase it to avoid spraining the neck. Do not allow the neck to rotate, but just flex and stretch.

　　　Head pressing the iron sheet neck

　　Initiate position: lying on a bench, hold an iron sheet with both hands and press behind the head, and the head droops.

　　　Action process: lift the head to the highest point of possible. Relax the neck and let the head slowly droop to its original position.

　　　　Breathing method: Inhale when lifting the head and exhale when hanging down.

　　　　Attention: When lifting the head, try to look up as much as possible, and when sagging the head, try to look down as much as possible. In this way, the flex and stretch can be thorough.