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We train the neck muscle, which corrects posture and is responsible for the widow's hump

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Spasmodicthe musclesthe neck causes excessive tension in the facial Stanozolol injection (Winstrol depot) - Buy Cheap - Order Stanozolol muscles. This contributes to the rapid formation of wrinkles. It makes no sense to work with the face when there is no work with the neck. Detailed recommendations and exercises for the neck - read on.

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We train the neck muscle, which corrects posture and is responsible for the & quot; widow's hump & quot;

Today well talk about one important neck muscle -sternocleidomastoid. This is one of the few muscles that can be clearly seen. "with the naked eye". This muscle owes its complex name to location features: on the one hand, it is attached to the mastoid process of the temporal bone, and at the bottom it connects to the upper point of the sternum and clavicle.

Sternocleidomastoid muscle

This is a wide, thick and slightly flattened muscle, easily felt by the fingers along its entire length.

Muscle function:

  • Responsible for turning and tilting the head;
  • It takes part in the processes of breathing, swallowing, pronouncing sounds;
  • It plays an important role in maintaining the balance of the head. During sudden movements, falling, and accidents, it is the sternocleidomastoid muscles that take a blow at themselves, protecting the brain from concussion.

This muscle is also responsible for the condition of the skin on the neck. Not to the same extent as Platism, but still. Well-stretched elastic muscles allow the head to stay high enough on the spinal column, and thus the skin is smaller "crumpled", straightens, longer without wrinkles.

Pay attention to this illustration. What happens to the muscles and spine when the head landing changes:

We train the neck muscle, which corrects posture and is responsible for the & quot; widow's hump & quot;

* Ideal posture - ideal position.

* Chronic forward head posture - chronic head position forward

sternocleidomastoid - this is the sternocleidomastoid muscle

When the head is constantly in position "forward"then over time the notorious appears on the back "widow's hump" or "withers", ahead of time, transversewrinkleson the neck and secondchin.

In addition, spasmodic (shortened) muscles of the neck cause excessive tension in the facial muscles. As a result, they are also shortened. And this process affects the tissues: they wrinkle faster. Everything is interconnected.

It makes no sense to work with the face when there is no work with the neck.It's like carrying water in a sieve: something, of course , will remain in microdoses, but the bulk of the effort will pour out.

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Muscle exercises

In the search for targeted exercises to lengthen this muscle, I came across a name previously unknown to me - Eric Franklin. I began to read about him in English and became interested.

Eric Franklin was born in 1957, lives in Switzerland, was a dancer, and in 1994 developed his own method of controlling the body through movement and imagination. Initially, the technique was intended for dancers (dance therapy). But Eric did not stop there, and at the moment is the founder of the Franklin Method Institute, wrote 21 books. His works have been translated into many languages, but there is no Russian translation.

The list of his recommendations includes, among other things, a neck relaxation technique. In particular, stretching the sternocleidomastoid muscle.

Franklin Muscle Extension Exercise

We train the neck muscle, which corrects posture and is responsible for the & quot; widow's hump & quot;

Illustration from Eric Franklin's book showing the effect of the sternocleidomastoid muscle on the head position

Initially, I found this exercise in a Russian translation. But found inaccuracies. Therefore, I took the authors book in English: "Relax your neck, liberate your shoulders" (Relax your neck, loose your shoulders) and read it more carefully.

Indeed, the exercise is performed in this way:

1. The cervical spine should remain straight and not bend throughout the stretching How to remove the stomach with a towel and straighten your back of the muscle.

  • First you need to tilt your head a little forward. So that the chin approaches the chest. Movement should be felt only at the junction of the base of the skull with the first cervical vertebra.
  • Now tilt your head slightly to the left so that a long bend appears in the neck.
  • Then turn your head to the right (without losing an inclined position) and look towards the previous movement from which you just left. Feel how the right sternocleidomastoid muscle is stretched. Breathe calmly.
  • Repeat the movement on the other side in the same order: head down slightly, tilt slightly to the right, now turn left and look towards the previous position.

2. It is important to feel and imagine this muscle as if it was stretched like soft cotton.

3. A common mistake: the head loses its initial lean forward when the exercise reaches the turn. Remember how it started? Keep this head tilted forward, in which the ligament is involved "first cervical vertebra and base of the skull".

The disadvantage of this exercise is that even in the book there is no illustration for its implementation. But it is not easy to do. And I, for example, needed to perform it several times in front of a mirror before I felt that necessary muscle tension. In addition, I try to lower my shoulder in order to increase the stretching.

Simpler and more visual traction exercises

We train the neck muscle, which corrects posture and is responsible for the & quot; widow's hump & quot;

  1. Palms rest on the lower back or sides below the waist. Tilt your head back slowly.
  2. Place your right palm on your left ear and tilt your head to your right shoulder. Repeat on the other side: put your left palm on your right ear and tilt to your left shoulder.
  3. Tilt your head back slowly and tilt it slightly towards your left shoulder. Then - to the right. While maintaining the tilt back.
  4. Place your palm on the jaw on the right side, turn your head to the left and tighten the neck tension with your hand. Repeat on the other side.

And a video from the doctor.Complex for relaxing the neck. Simple and clear tensile movements. The exercises themselves begin at 1:52.

10 reasons to perform these exercises

Receptions for Expert tips 12 exercises with dumbbells stretching the sternocleidomastoid muscle allow:

1. Extend the neck.

2. Extend the spine.

3. Improve posture and head position.

4. To straighten the skin on the neck.

5. To prevent sagging skin on the neck and the appearance of transverse wrinkles.

6. Over time, get rid of "second chin" or prevent its occurrence.

7. Improve blood flow in the neck.

8. Provide for the prevention of headaches.

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9. To have a rejuvenating effect for the face and neck.

10. Reduce bryly or prevent their appearance.

For comparison and reflection

This is a simplified diagram of a surgical facelift:

We train the neck muscle, which corrects posture and is responsible for the & quot; widow's hump & quot;

And these are the results of women who are engaged in posture and neck, without the use of a scalpel and other radical measures.Pay attention to the oval of the face, the fit of the head, "youth angle" the jaw. And all this is the result of 3-5 weeks of daily work.

We train the neck muscle, which corrects posture and is responsible for the & quot; widow's hump & quot;


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On my own and on the experience of more than a hundred other participants, I now know that personal efforts work no worse (if not better!) Than the knife of an aesthetic surgeon.

The choice is yours!

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your head, sternocleidomastoid muscle, your left, Eric Franklin, head position, other side