"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!
Perfect neck standard
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.
Structure of neck
The cervical spine consists of seven cervical bones and surrounding muscles. Neck posture is accomplished by these muscles.
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.
Self test whether the neck muscles are healthy?
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.
Test 1: neck muscle ductility test
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.
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.
Lateral flexion test
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.
Is the neck really as straight as possible?
Test 2: supine head flexion endurance test
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.
How to practice the perfect neck?
You can do training actions to prevent and correct neck health problems at home. Let's try it!
Stretching of trapezius muscle
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.
Stretching of levator scapulae
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.
Deep cervical flexor strength exercise
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.