Today's Lunar Exercise

Neck

Add this set to your exercise routine if you work on the computer a lot. Regular performance will help avoid any pains in the neck and keep it fit and young. By strengthening your neck muscles, you improve your posture and brain oxygen supply.

Step by step

1. 1

   Exercise

   Warming up your neck muscles before work

   Position:

   sitting on the chair with your back straight

   Duration:

   0:30

   Start with a short neck massage: the balls of your thumbs shall rest on the lateral surface of your neck, while fingers II–V shall be connected together and move from the midline outwards at a speed of 1 cm/sec approximately. Whenever you feel a painfully swollen area with your fingers, pay special attention to it and knead it slowly and thoroughly.

   Play in video · 0:08
2. 2

   Exercise

   Working on your neck muscles

   Position:

   sitting on the chair with your back straight

   Duration:

   0:30

   Reps:

   2 sets of 15 times

   Lower your shoulders and pull them back a bit. Pull the top of your head up and the chin slightly towards the chest, as if you were trying to stretch your neck up.

   Play in video · 0:56
3. 3

   Exercise

   Working on your neck muscles

   Position:

   sitting on the chair with your back straight

   Duration:

   1:00

   Reps:

   2 sets of 15 times

   Now stretch your neck forward without moving the other parts of the body. Try to keep your shoulder blades tense and in their place – make sure they don't follow the head. The movement shall be slow, without any jerks. Don't hold your breath during the exercise. Return your head to the starting position and repeat the movement.

   Play in video · 1:51
4. 4

   Exercise

   Working on your neck muscles

   Position:

   sitting on the chair with your back straight

   Duration:

   0:30

   Place your hand on the back of your head and try to push the head backwards against the resisting hand. Repeat the same against a hand put on the forehead. The exercise lasts for 30 seconds.

   Play in video · 2:54
5. 5

   Exercise

   Working on your neck muscles

   Position:

   standing with your back straight

   Duration:

   1:00

   Raise your right arm, bend it in the elbow and reach to the upper edge of the right shoulder blade. Put your left hand on the top of your head and tilt the head slowly to the left. Hold for 30 seconds and return to the starting position. Repeat the same on the right side.

   Play in video · 4:20
6. 6

   Exercise

   Working on your neck muscles

   Position:

   standing with your back straight

   Duration:

   0:45

   Reps:

   30 times

   Looking straight ahead, with your chin slightly raised, make smooth head turns to the sides – a 45-degree angle will be enough. You shall try not to move the chin and look straight ahead.

   Play in video · 5:41
7. 7

   Exercise

   Working on your neck muscles

   Position:

   standing with your back straight

   Duration:

   1:00

   Reps:

   2 sets of 15 times

   Raising and lowering the shoulders. Try to raise your shoulders upwards, to the ears, as high as possible, and then lower them while stretching the neck upwards. Do 2–sets of 15 repetitions each.

   Play in video · 6:27

To finish

Do you feel like you've become a little taller? In any case you are more confident and free now!