Do head tilts back and forth in each position pausing for a few seconds. Do not use excessive force and do not charge an exorbitant neck, avoid strong discomfort. Do the movement slowly. Dropping the head forward, stretch the neckand back - drag your chin up. Without moving your shoulders, slowly turn your head from side to side several times. Also do the tilt left and right. Complete circular turns of the head 20 times in each direction. These exercises are good in enhancing blood circulation and preventing salt deposits in the neck. They improve the mobility of the neck and provide traction.
Put your hands on your shoulders and press, and the neck , meanwhile, try to pull up. The shoulders should stay in place. Repeat a few times. Sit up straight, squared his feet and pulling socks on yourself, lower your shoulders down and reach the crown up to the minute. Interlock hands behind the back for a few moments, turning back the shoulders. Generally do exercises for the back in General, because posture depends on the state of the entire spine.
When sitting at the computer, try to keep your back straight. Choose a suitable table and chair. Often get up and warm up.
During the day, periodically stand back to the wall, pressing her heel and the back of the head, making sure that the spine was smooth. Move away from the wall, trying to keep the same position at least for a while. Also useful at home to wear on your head the book is an exercise popular among models.
Many podiatrists recommend for good posture and a straight neck yoga, pool and massage. It is really effective ways. Yoga promotes stretching and straightening the spine, swimming strengthens the muscles, massage removes the clamps in the muscles, a skilled therapist can even put in place the vertebrae. In any case, go to a doctor and consult with him about the exercises.
The mobility of the neck is lost not in one day, so the result from it will emerge after some time. Most importantly, continue to work out regularly. So you can avoid serious problems in the elderly.
During the day constantly watch yourself and try not to hunch.
Advice 2 : How to fix the neck
Sprains of the neck, typically caused by injuries, the failure of exercise equipment, if incorrect and prolonged position during sleep or when muscle contracture, are very difficult for a doctor specialization. However, some sprains, if they are simple and associated with the "leaking" of the neck or with a long stay in one position, you can set yourself. However, they are not a true dislocation, as it is not accompanied by exploding capsules of the intervertebral joints. Because they are called subluxations.
Typical equipment used in an incremental reduction of dislocations of the skeleton, for small joints of the vertebrae of the neck not applicable because this was developed for surgical methods. Sprains of the neck, like any other, there are in excess of the maximum allowable amount of movement or in its speed. Accordingly, this highlights three types of dislocations. This is a rotation that occurs when turning the head, flexor and extensor. They are treated differently, and this process is fully in the competence of trauma. Self reduction is forbidden and dangerous to life.
Subluxations often occur during work or sleep, it is possible to correct independently. To do this several times, overcoming a slow pain, to flatten and bend the head to tilt to the side. To rotate this is not recommended as turning the neck. Can some time (10-20 min) to lie down on a firm surface without a pillow, his head thrown back and attach to the neck warmer. Ask the other person to twist the neck of the impossible, he can only squeeze it to massage movements from the sides, knead and relax muscles. If the pain when moving a very intense, tingling or shooting, you need to consult a doctor, as this indicates the compression of nerves and can be a very big problem when tightening treatment.
To prevent subluxations in the neck joints before work or exercise is recommended to conduct a small warm-up. It is reusable, the same repetition of typical movements of the neck. This flexion and extension, turning his head to the side, circular rotation and tilts right and left. Two minutes spent on carrying out the exercises will largely prevent sprains and subluxations.
In traumatic injuries with violation of the integrity of the vertebrae or muscles, bleeding first aid from the untrained person might only aggravate the current condition. The correct here is only to call an ambulance, and the victim's head to give a stable position without rotating around the axis. You also need to fix the neck, preventing possible displacement of bone fragments vertebrae or damage to the integrity of the spinal cord.