Here are some exercises to help slim and lengthen your neck and shoulders, which can also improve posture and alleviate tension:
1. *Neck Tilts (3 sets of 10 reps):*
Sit or stand with your spine straight. Tilt your head to the right, bringing your right ear towards your right shoulder while keeping your left shoulder relaxed. Hold for a few seconds, then return to the center and repeat on the left side.
2. *Neck Rotations (3 sets of 10 reps):*
Sit or stand with your spine straight. Slowly rotate your head to the right, bringing your chin towards your right shoulder. Hold for a few seconds, then rotate your head to the left, bringing your chin towards your left shoulder. Repeat this motion.
3. *Neck Stretches (Hold for 15-30 seconds, repeat 2-3 times):*
- Chin Tuck: Sit or stand with your spine straight. Gently tuck your chin towards your chest until you feel a stretch at the back of your neck.
- Head Tilt: Sit or stand with your spine straight. Tilt your head to the right, bringing your right ear towards your right shoulder while keeping your left shoulder relaxed. Use your right hand to apply gentle pressure on your head to deepen the stretch. Repeat on the left side.
4. *Shoulder Rolls (3 sets of 10 reps):*
Stand with your feet shoulder-width apart and your arms hanging by your sides. Roll your shoulders forward in a circular motion, gradually increasing the size of the circles. After completing several forward rolls, reverse the motion and roll your shoulders backward.
5. *Shoulder Blade Squeezes (3 sets of 12-15 reps):*
Sit or stand with your spine straight and your arms by your sides. Squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold for a few seconds, then release.
6. *Plank (Hold for 30-60 seconds, repeat 2-3 times):*
Start in a plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core and hold this position, focusing on keeping your neck and spine aligned.
7. *Bridge Pose (Hold for 30-60 seconds, repeat 2-3 times):*
Lie on your back with your knees bent and feet hip-width apart. Press your feet into the ground as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Keep your neck relaxed and avoid straining.
8. *Cat-Cow Stretch (Repeat 5-10 times):*
Start on your hands and knees with your wrists directly beneath your shoulders and your knees beneath your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).
Performing these exercises regularly can help strengthen and elongate the muscles in your neck and shoulders, promoting a slimmer and more balanced appearance. Make sure to maintain proper form and avoid any movements that cause pain or discomfort. If you have any existing neck or shoulder issues, consult with a healthcare professional before starting a new exercise routine.
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