Today we will help you relax your neck muscles. Because they are often responsible for neck and headaches when they are too tense. Have fun!
🇫🇷 French and 🇪🇸 Spanish audio available in video.
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Everyone knows, the annoying neck pain. If you suffer from neck tension or headaches, then this video is just right for you. With two simple and effective exercises, you will get rid of your neck pain forever.
Let's start with the first exercise. Sit up straight, no matter if you are sitting on a chair, on a park bench, or on your mat.
Sit upright and bring your head to the left side, meaning left ear towards left shoulder. Your shoulder is completely relaxed. Push your right shoulder downwards, so you feel a clear stretch in the neck area and throat area.
Tilt your head slightly backward so that the stretch runs more towards the side of your ear. However, you can also adjust the angle to find the position that gives you the most noticeable stretch. And we hold this position for two minutes.
Now press your head into your hand as if you wanted to straighten your head again. Hold that for ten seconds and release.
Go further into the stretch by pulling the head further down with the hand. The right shoulder remains pushed down, down and back, so that you have a clear pull, a clear stretch.
And tighten for the second time. Press your head into your hand as hard as you can. Press and release. Continue into the stretch.
And for the third time, tighten up again. Press your head into your hand as if you wanted to lift your head up. And release. Continue into the stretch.
Wonderful, release the hand from your head. Your right shoulder continues to push strongly downwards and you pull the head, as far as you can, to the left. And release. We go to the other side. Take the head to the right shoulder, right ear to the right shoulder.
Tilt your head slightly backwards to have a clear stretch on the side of the neck area. Push your left shoulder far down and back. Do not go beyond your toes, so that you can hold the exercise with me for two minutes.
If you feel like you need to take a break, please don't completely step out, but instead, relax the tension a bit, so that you can stay with me for the remaining time.
And tense for the first time. Press the head into the hand. Slowly build up pressure and then as tight as you can. Relax and continue into the stretch. The left shoulder always pushes further down and you pull the head further to the side.
Tighten again. Press your head into your hand as hard as you can. We hold the whole thing for ten seconds. Relax and continue into the stretch. Breathe deeply in and out. Your stomach is completely relaxed.
And tense for the third time. Press your head into your hand.
Press, press, press. Relax and continue into the stretch. Your shoulder continues to push down. Slowly release your hand and pull your head further down towards the right shoulder. Your left shoulder pushes down and slowly release.
Make a brief circular movement with your shoulders. Shake your body out. Bring your chin in and tilt your head down. Your shoulders are completely relaxed. Bring your elbows close together.
It is important that you tuck your head in properly so that you feel the stretch all the way up to your skull base. Also up to the hairline and down to the shoulder blades. Depending on where you have the most tension. And breathe in deeply and breathe out deeply.
First time tensing. This means you press with your head into your hands as if you wanted to straighten up. Maintain this pressure and slowly release. Increase the intensity of the stretch. Second round. Press with your head into your hand.
Build up the pressure slowly and then press as hard as you can. We will hold that for 10 seconds.
Okay, release slowly. Keep going into the stretch. Pull your head even further towards your chest. And third round.
Press your head one last time into your hands, as tightly as you can. Hold and release briefly. Go one last time further into the stretch.
Wonderful. Slowly release your hands and pull your head once again with your own strength tightly towards your sternum. And then slowly roll back up.
For even more videos on a neck routine, then click here. And if you want to subscribe to our channel, then please click here. Until next time.
