Fitness exercises for the neck and shoulders

The neck and shoulder muscles are forced to work tirelessly. They are constantly on their toes, especially if most of the day you spend sitting at the table. It is important to get rid of muscle tension and maintain good flexibility in this area.

One major advantage of stretching exercises is that they increase the flexibility. Stress causes muscle strain that can cause headaches, a stiff neck, pain in the shoulders and back. Stretching exercises help relax the muscles, making breathing more deeply, and to release all the accumulated stress of the day your body.

Here are some simple exercises that will reduce muscle pain, improve blood circulation in the neck muscles and prepare for the next fitness exercises.

Exercise on stretching the neck muscles

These exercises may seem too easy, but they are necessary before a serious burden. They are "warm up" the muscles, reducing the risk of injury.

Tilt your head to the right and left

Step 1: The exercise can be performed standing (feet shoulder width apart) or sitting. Shoulders relax, arms hanging freely. Keep your back straight.

Step 2: Gently tilt your head from side to side, to feel the stretch on both sides of the neck. Each time, his head bowed all the way, stay in this position for 8-10 seconds. Repeat 2-3 times.

Tilt your head forward

Step 1: Starting position, as in the previous exercise.

Step 2: Bend your head forward until you feel a stretch in the back of the neck and down the spine. Hold this position for 8-12 seconds. Repeat 2-3 times.

Exercises to stretch the shoulder muscles

Deltoid muscle consists of three parts: front, side and rear. The front part of the deltoid muscle allows you to raise your hand in front of him, the side part - raise your hands to the sides and rear of the arms allows rotational movement. Stretching exercises should be focused on all three parts of the deltoid muscle.

Step 1: Starting position - standing (feet shoulder width apart) or sitting.

Step 2: Pull the right hand along the body to the left shoulder parallel to the floor until you feel a pleasant tension of the muscles in the back of the shoulder.

Step 3: Now, right hand holding the left, make sure that it touches the left shoulder. Hold this position for 8-10 seconds and repeat for the other hand.

Step 4: Take the starting position. Grasp the back with his left hand, right wrist and gently pull it toward the left shoulder. You should feel a stretch in the front of the shoulder. Do not forget to keep the shoulders straight. Hold this position for 8-10 seconds and repeat the same with the other hand.