10/02/2022
I recommend to those who work in the office to do these exercises two or three times a day, a minute for each movement. But if you remember the complex at least at the end of the day, it will already be a big step to recovery.
You can add more complex exercises to this complex. They play a high role in treating and preventing pain, and are also used in recovery.
For example, pain can be caused by weakness of the deep flexors of the neck. To strengthen them it is necessary to take a position lying on the back and touch the chin to the chest (the head is lifted by 5-7,5 cm, not higher). Hold this position for at least 10 seconds. Perform 12 repetitions. Gradually you can increase the time under load and reduce the rest time.
It is important to include exercises for training the deep extensors of the neck that ensure the stability of the cervical spine. This department is well strengthened by performing neck retraction. This involves moving the lower jaw back toward the spine without bending the neck. Then bring the jaw forward, thereby performing the retraction.
