The position will help you strengthen your shoulders and thus strengthen your back muscles and critical areas of the cervical spine.
3. Camel
Kneel on the floor, knees shoulder-width apart and thighs perpendicular to the floor.
Carefully bend back so that your palms touch your feet.
Grasp the legs with both hands.
If that’s not possible, at least try your best.
Push your head back and hold the pose for about 30-60 seconds, then return to the starting position.
The results:
The position will help relieve stiffness in your neck muscles and increase mobility in this area.
4. Cobra
Lie face down on the ground.
We repeat 30 times exactly as you see in the picture.
The results:
The pose will help you lengthen and strengthen the front muscles of your neck and straighten your shoulders to restore the natural curve of your spine.
5. Chin
Sit down and place your fingers on your chin.
Keeping your eyes fixed forward, gently push your chin back toward your throat until you feel the border – the so-called bottom of the head.
Hold the position for 5 seconds and pull your chin forward again.
Repeat 10 times.
The results:
Chin exercises will help you relieve pressure on your spine and reduce tension in your neck muscles.
6. Corner position
How to do it:
Stand in the corner of your room. Stand about 2 meters from the wall.
Place both forearms on the walls in front of you – one wall each. Keep your elbows slightly below shoulder height.
Lean into the corner until you feel pressure in your chest and shoulders.
Hold the pose for 30-60 seconds, and then return to the starting position.
The results:
see next page
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