女性朋友练就颈部优美曲线必学招式

“天鹅颈”被认为是美人的标配，好看的颈部线条可以增添不少魅力。但是您知道吗？又细又直的天鹅颈背后其实暗藏健康隐患，今天<健康之路>邀请专家教您几个动作，完美颈部练出来！

"Swan neck" is regarded as the standard of beauty, and the beautiful neck line can add a lot of charm. But you know what? There are hidden health hazards behind the thin and straight swan neck. Today, experts are invited to teach you a few movements to perfect the neck!

完美颈部的标准

Perfect neck standard

颈部外形跟肌肉是密切相关的。颈部肌肉的力量、平衡状态直接影响了颈部形态。因此颈部要美，关键要看颈部的肌肉，如果颈部肌肉状态好、功能好，这样的颈部就是完美的，健康的颈部状态会让颈部远离疼痛，远离疾病。

The shape of the neck is closely related to the muscles. The strength and balance of neck muscles directly affect the shape of neck. Therefore, the key to the beauty of the neck depends on the muscles of the neck. If the muscles of the neck are in good condition and function well, such a neck is perfect. A healthy neck state will keep the neck away from pain and disease.

颈部的结构

Structure of neck

颈椎由7块颈椎骨以及周围的肌肉构成。颈部姿势就是靠这些肌肉来完成的。

The cervical spine consists of seven cervical bones and surrounding muscles. Neck posture is accomplished by these muscles.

两大原因可能会导致颈部的健康状况下降：一方面是颈部肌肉力量薄弱，维持姿势的能力就会变弱，耐力也差；另一方面是颈部肌肉可能过度用力收缩，导致颈部活动度缩短。

Two major reasons may lead to the decline of neck health: on the one hand, the strength of neck muscles is weak, the ability to maintain posture will become weak, and the endurance will be poor; On the other hand, the neck muscles may contract excessively, resulting in the shortening of neck activity.

自测颈部肌肉是否健康？

Self test whether the neck muscles are healthy?

专家教您从姿势、力量、延展性三个方面综合判定颈部的健康状态，找到原因才能有针对性地解决颈部的健康问题。

Experts teach you to comprehensively judge the health status of the neck from three aspects: posture, strength and ductility, and find the reasons to solve the health problems of the neck.

测试一：颈部肌肉延展性测试

Test 1: neck muscle ductility test

屈曲测试

Buckling test

头前屈测试不达标可能是肩胛提肌、枕下肌群、颈半棘肌三块肌肉有异常。枕下肌群、颈部半棘肌、肩胛提肌僵硬会影响颈部活动，导致局部代谢问题，可能表现为颈后部出现“富贵包”。

The failure of head flexion test may be the abnormality of levator scapulae muscle, suboccipital muscle group and cervical hemispinous muscle. The stiffness of suboccipital muscle group, cervical hemiacanthus muscle and levator scapulae muscle will affect the neck activity and lead to local metabolic problems, which may be manifested as "rich bag" at the back of the neck.

伸展测试

Stretch test

颈部颈深屈肌的活动度不够，会限制头部向后伸展的活动幅度。如果颈深屈肌前侧太紧，会影响颈部曲度，出现直颈。

The activity of the deep cervical flexor of the neck is not enough, which will limit the range of activity of the backward extension of the head. If the front of the deep cervical flexor is too tight, it will affect the curvature of the neck and straighten the neck.

侧屈测试

Lateral flexion test

左右两侧歪头不达标代表肩胛骨以上的两侧斜方肌上束、斜角肌，包括斜角肌前束、中束和后束肌肉出现问题，可能导致歪脖、高低肩的出现。

The failure of the left and right crooked heads means that there are problems in the superior trapezius and scalene muscles above the scapula, including the anterior, middle and posterior scalene muscles, which may lead to crooked neck and high and low shoulders.

脖子真的越直越好吗？

Is the neck really as straight as possible?

测试二：仰卧头屈耐力测试

Test 2: supine head flexion endurance test

颈部后方分布着一些脑部神经，长期保持头前伸的状态会导致颈深屈肌的力量变弱，如果肌肉状态持续恶化，还可能会出现头晕、眼花、脑部供血不足等症状。

Some brain nerves are distributed behind the neck. Maintaining the state of head extension for a long time will weaken the strength of deep cervical flexor muscle. If the muscle state continues to deteriorate, dizziness, dizziness, insufficient blood supply to the brain and other symptoms may occur.

如何练出完美颈部?

How to practice the perfect neck?

在家里就能做预防及纠正颈部健康问题的训练动作。一起来尝试下吧！

You can do training actions to prevent and correct neck health problems at home. Let's try it!

斜方肌的拉伸动作

Stretching of trapezius muscle

斜方肌的拉伸动作能够有效锻炼肩胛肌肉，脖颈侧方活动僵硬不达标的朋友可以经常练习。

The stretching action of trapezius muscle can effectively exercise the shoulder blade muscle. If the lateral activity of neck is stiff, friends who do not meet the standard can often practice.

肩胛提肌的拉伸动作

Stretching of levator scapulae

头向前屈时接触不到胸骨、脖颈侧屈角度不够的人，不仅可以做拉斜方肌的动作，还可以做肩胛提肌的拉伸。

When the head is bent forward, people who can't touch the sternum and whose neck lateral bending angle is not enough can not only pull the trapezius muscle, but also stretch the levator scapulae muscle.

颈深屈肌力量练习

Deep cervical flexor strength exercise

颈深屈肌紧贴颈前部深层，是保持颈部中立位的重要肌肉。锻炼颈部肌肉时一定要注意方式、方法，一直坚持下去才能拥有更加健康的颈部线条。

The deep flexor of the neck is close to the deep layer of the front of the neck and is an important muscle to maintain the neutral position of the neck. When exercising the neck muscles, we must pay attention to the ways and methods, and stick to it all the time in order to have a healthier neck line.