Push forehead several times on the palm, straining the muscles of the neck. Do this exercise for 5-7 seconds. Then strain the neck muscles and push on the left hand left temple. The duration of the exercise is the same, repeat 3 times. Then perform the same exercise to the right.
Zaprokinte head back a little and start to tilt it forward to cuddle up to your chin jugular fossa, overcoming the tension of the neck muscles. Repeat this exercise at least 5 times.
Straighten standing (or sitting) exactly. Carefully, slowly turn your head left and right as if trying to look over his shoulder. Repeat 5 times on each side.
Lower the chin to the neck and slowly turn your head to the left and right five times.
Zaprokinte (carefully) head back. Try to touch the right shoulder of the right ear, and then do the same exercise for the left shoulder. Repeat 5 times.
These exercises can be repeated several times in the morning, afternoon and evening.
There are other exercises that it would be desirable to include in the home fitness complex. They will help you keep the elasticity of muscles and spine for many years.
Lie on your back, straighten your legs. Put one hand on his chest, the second - on the stomach. Inhale, straining muscles. On the exhale, relax. Do this exercise 5 times.
Also, lying on his back, arms out to the side and legs keep knees bent. Follow the twists and turns of the trunk to the left and right a few times in each direction.
From a prone position on his back, arms out to the sides, the body begins to turn out to touch his left hand with his right hand. Then the other side. Perform several times.
Only regular exercise throughout life may serve as a reliable prevention of such diseases as osteochondrosis. Just remember that you need to take extra care when making rotational head movements.