Bodybuilding

6 Best Cervical Stretches

Stretching is a group of exercises that bring several benefits. They reduce muscle tension, relax the body, prevent muscle and joint wear, decrease back pain, and prepare the body for strenuous exercise.

In addition, the stretches also increase blood flow, do posture well, improve body balance, relieve muscle tension, improve circulation, reduce pain during the menstrual cycle of women, and promote the growth of practice and performance of complex.

And who has never seen a person who exercises often stretching before and after starting bodybuilding? Stretching earlier is important because it leaves the body more flexible and decreases the chances of an injury occurring during exercise.

Doing stretches after training works to help return the muscles that were contracted to their normal size and help relieve any pain that may have appeared. The muscle groups that should be lengthened before and after the training are those that will be or were worked during the session.

6 Best Stretches for Cervical

The cervical is a region of the vertebral column composed of seven vertebrae. Today we will know some of the best cervical stretches in the list below. The selected moves were not organized in order of preference or efficiency. Check out:

1. Stretching with flexion and extension

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In the first item on our list of cervical stretches with straight posture, one should bring the chin toward the chest as in the image above and hold for 30 to 60 seconds. Return to straight positioning and bring the head back as in the picture. Again, hold for 30 to 60 seconds.

If you notice that you need more support during stretching, grasp the back of your neck.

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2. Stretching with lateral flexion

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With the upright posture, bring the right ear toward the shoulder, while looking forward. Hold for 30 to 60 seconds and return to the original position. Then repeat the movement with the other side, also holding the position for 30 to 60 seconds.

3. Rotating elongation

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In the straight position, turn your head, looking at a height above the right shoulder, as shown in the image. Hold position for 30 to 60 seconds, return to initial position and repeat movement with the opposite side, which should also end with the maintenance of the position over 30 to 60 seconds.

To stretch further, the recommendation is to add gentle pressure to the chin with the aid of your hands, as you hold it.

4. Sitting elongation

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Sit in a chair with straight posture and right hand grasping the edge of the chair. Place the left hand on the right clavicle to stabilize. The next step is to bring the chin back and the ear toward the shoulder, turning the head to look over the left shoulder.

Then hold the position for 30 to 60 seconds. After that, return to the initial position and repeat the stretch on the other side.

5. Stretching with upper trapezius muscle

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The fifth item on our list with the best cervical stretches begins with straight posture. The next step is to sit on a chair and hold the edge of the furniture with your right hand. Bring the chin toward the chest, ear toward the shoulder and turn to the right, looking up, toward the ceiling.

You can even bend your left elbow at the top by placing your hand on top of your head to cause more pressure, as shown in the picture above. However, do not pull, just press. Hold position for 30 to 60 seconds.

After, return to the original positioning and do the stretching with the other side.

6. Stretching with the scapula lifter

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With straight posture, sit on a chair and hold your edge with your right hand. Then bring the chin towards the chest, the ear close to the left shoulder and the nose towards the left armpit.

The left hand can be placed on the head to raise the pressure, but do not make the pulling motion. Hold the position for 30 to 60 seconds, return to the original position and change the side of the exercise.

For a deeper elongation, raise the right arm by flexing the elbow, and place the hand behind the head, as in the picture above. Avoid shrugging the shoulders, moving the left ear toward the left shoulder, turning the head to the left and flexing the chin down.

Hold the position for 30 to 60 seconds and stretch on the other side.

Who can not do cervical stretching?

People who have suffered a fracture, sprain or recent bone wear, have limited range of motion, have inflammation or infection in their joints, have symptoms of osteoporosis, feel pain when the joint is bumed or the elongated muscle and / or have been diagnosed with any skin or blood disease should not do stretching.

In such cases, it is critical that you seek medical help and follow-up to treat the problem and that physical activities are practiced only after the doctor's release.

Care

It is safer to stretch yourself with the help and supervision of a physical trainer. In addition to teaching the right techniques, it can help if something goes wrong. If that is not possible, the tip we leave is to at least consult a physical education professional as to which stretching is ideal for each type of exercise and how it should be done.

  • See too:How to Identify a Good Personal Trainer.

It is also important to check with your orthopedist or physiotherapist what types of cervical stretches you are fit to do and the correct way to do them.

Also choose a place that gives you privacy to do your stretching, so that you are not surprised by no one and is not forced to make sudden movements, running the risk of hurt.

Another relevant point is to choose an environment that does not have too many obstacles so that you do not run into a piece of furniture or something like that while stretching and not falling or being injured.

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What do you think of these cervical stretches that we separate up? Do you have the habit of stretching before and / or after bodybuilding? Comment below!

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