Exercises to strengthen the muscles of the neck so they look better and keep them from sit - term pain .
Sitting long leads to pressure on the muscles of the neck which Isepk the excruciating pain does not go away easily, but if you have a strong neck muscles , it would be this strong appearance , and protect yourself from the pain .
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1) Place your palm Bjbhtk , and the payment of your head to the back and resisted برقبتك the payment .
2) For the neck , place your left palm on the left side of your head above the ear and press , resisted برقبتك pressure to strengthen her left side , hold 10 seconds and repeat the exercise once or twice, and use the same method with the right side of the neck .
3) Lie on your back , and then lift your head and shoulders without moving your back and abdominal muscles strain , this situation continues for a few seconds , and Balshahyq and exhale , move your head slowly without down your shoulders on the ground then counting your head to the ground.
4) Lie on the ground again with your knees bent and Mark distance including display your shoulders , and then Flex Kuaak and Mark palms beside your head, then start lift the Ncefk down on the ground with your legs .
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5) continued to raise your body until shoulders rises from the ground and your head , then this situation continues for a period ranging between 10 to 30 seconds and then start landing in your body and not the back of your head first touches the ground and then neck Victvic the Fezhrk . Repeat twice or 3 .
6) Lie on your back with the same previous situation , place your hands on your chest criss-cross with palms placed on your shoulders , then start to raise your body using your legs until your shoulders off the ground to carry your body dependent on your neck.
7) on this situation continues for a period ranging between 10 to 30 seconds and breathe regularly and count slowly and repeat the exercise twice or 3 .
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