How to exercise neck muscles in 3 movements

　　neck muscles exercise , How to exercise the neck muscles, a complete list of exercises

　　1. One-handed side pressure neck flexion and extension

　　starting position

　　Press the right side of the head with one hand, and place the other hand on the left side of the waist. Can sit or stand.

　　action process

　　The hand pressing on the right side of the head pushes the head to the left, while the neck holds it hard to prevent it from being easily pushed down, but gradually it is pushed down. Then, use your neck to lift your head up and to the right, while your right hand presses your head hard to prevent it from being lifted easily, but gradually it becomes completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

　　Breathing method

　　Inhale when you press your head firmly with one hand, and exhale when you press it to the bottom.

　　Important points to note

　　Be careful not to use too much force. Use less force the first few times and then gradually increase it to avoid neck sprains. Never allow any rotation of the neck.

　　2. Positive pressure on the neck with both hands, flexion and extension

　　starting position

　　Cross your hands and press them behind your head.

　　action process

　　Press the head hard with both hands to bend it forward and downward, and hold the neck hard to prevent it from being pressed down easily, but gradually it is pressed until the neck touches the clavicle handle. Then, use your neck to lift your head upwards, while pressing your head hard with both hands to prevent it from being lifted easily, but gradually lift it to its original position.

　　Breathing method

　　Inhale when you press your head hard with both hands, and exhale when you press it to the bottom. Inhale when you raise your head, and exhale when you raise your head to the original position.

　　Important points to note

　　When flexing and extending the head, the body should not lean forward or backward, and be careful not to use too much force. The first few times, the force should be smaller, and then gradually increase to avoid neck sprain. Do not allow any rotation of the neck, just flexion and extension.

　　3. Press the head against the iron plate and neck flexion and extension

　　starting position

　　Lie prone on a bench, hold an iron piece in both hands and press it behind your head, with your head drooping.

　　action process

　　Use your neck to lift your head to the highest possible point. Relax your neck and let your head slowly drop to its original position.

　　Breathing method

　　Inhale when your head is raised and exhale when it drops.

　　Important points to note

　　When the head is raised, the eyes should be looked up as much as possible; when the head is lowered, the eyes should be looked down as much as possible. In this way, the flexion and extension can be complete.