Say goodbye to annoying turkey neck! Do the 3 Turtle Pose movements to restore your beautiful neck

Avoid aging and don’t let your neck strain your neck! Aging is not necessarily the fault of time, it may be caused by your failure to take care of yourself! In particular, modern people are always inseparable from mobile phones and computers. The result of looking down for a long time will make the annoying "turkey neck" appear early, which not only affects the appearance, but also makes people look much older than their actual age!

"Turkey Neck" arrives early? Frequent "bowing" is the key

How did the "turkey neck" come about? In fact, under normal circumstances, fine lines will gradually appear on human skin due to lack of elasticity and sagging after entering middle age. However, with the advancement of 3C products, people's lifestyles have also changed, greatly increasing the chances of modern people "looking down".

Maintaining a bowed head posture for a long time can easily put a burden on the cervical spine without realizing it. It is also possible that incorrect posture causes the neck muscles to be repeatedly squeezed and pushed, causing wrinkles on the neck and even leading to fat accumulation to form a double chin.

No neck lines or double chins! Let's do 3 stretches

The Le Mami Business Department compiled the article "The whole home is an everyday gym! Sit, lie down, teach you how to lose weight easily! In the book "The 3D Neck Exercises for Men and Women", it is mentioned that if you want to get rid of the "turkey neck" crisis and avoid a double chin, in addition to reducing the frequency of using 3C products and maintaining a correct sitting posture, you can also do the following 3 neck stretching exercises in your spare time to effectively help relax the muscles around the neck and reduce the formation of lines:

[Move 1/Neck rotation]:

Location: Neck and legs.

Function: It helps to relax the spine and stretch the neck, thereby shaping a beautiful neck line and helping to correct improper hunchback habits.

step:

• 1. Sit on the mat, cross your legs, put your heads on your knees on the same side, and straighten your upper body.

• Note: Sit cross-legged with your back straight, do not bend or hunch, otherwise the effectiveness of the exercise will be lost.

• 2. Inhale and stretch your head and back upward; lower your head and exhale, with your chin close to your sternum, and feel the stretching effect on the back of your neck.

• Note: The stretching limit of lowering your head and exhaling is when your neck feels stretched. Do not apply excessive force to avoid injury to the cervical spine.

• 3. Take a slow, deep breath. As you inhale, slowly lift your head. As you exhale, tilt your head back and relax your neck.

• Note: During the process of inhaling and exhaling, the upper body should remain straight.

• 4. Inhale and slowly return your head to the center; exhale, fall your head toward your left shoulder and bring your left ear close to your left shoulder.

• Note: Stretch the muscles on the right side of the neck.

• 5. Inhale and slowly return your head to the center; exhale, lean your head toward your right shoulder and bring your right ear close to your right shoulder. First turn clockwise 3 times, then counterclockwise 3 times, and finally return to the starting position.

• Note: When rotating the head clockwise or counterclockwise, the speed must be kept steady and not too fast to avoid putting strain on the cervical spine.

Tips:

1. During exercise, keep your breathing smooth and even throughout the process.

2. People with severe cervical spondylosis are not suitable to lower their heads forward, otherwise their condition may worsen.

[Move 2 / Turtle Stance]:

Location: Neck and cervical spine.

Function: Through neck and cervical joint training, you can not only avoid sports strain, but also enhance the body's flexibility and prevent arthritis and cervical spine diseases.

action:

• 1. Bend your knees and spread your legs. Pass your right arm under your right knee from the inside of your right foot, with your palm touching the ground. Similarly, pass your left hand under your left knee, with your palm touching the ground.

• Note: The palms of your hands should be firmly pressed against the ground, but overstretching should be avoided to avoid injury.

• 2. Lean your upper body forward slightly, adjust your breathing, stretch your arms behind you, touch your fingertips behind your back, lift your chin, and squeeze the back of your neck.

• Note: When first practicing, many people cannot touch their fingertips. At this time, don't force yourself too much, just keep your hands behind your back.

• 3. Release your hands and place them on both sides, tilt your upper body down as much as possible, and bring your chin close to the mat to stretch the back of your neck.

• Note: Wait for 20 to 30 seconds, then return to the starting position. Repeat 5 times to complete a cycle.

[Move 3 / Bucket Style]:

Location: Head, spine and abdomen.

Function: The bucket pose involves downward movement of the head, which will make blood flow to the head, make people clear-headed, and eliminate fatigue from sitting for a long time.

action:

• 1. Stand on the mat with your feet slightly wider than your shoulders, arms straight up and wrists relaxed.

• Note: When performing this movement, your raised arms, back, hips and legs should be in a straight line.

• 2. Take a deep breath, use your waist as the axis, quickly sink your upper body, drive your arms with your waist, and then open your legs, as if digging the soil, and swing back and forth 5 times.

• Note: Keep your lower body in the same position during the movement.

• 3. Inhale slowly, use your waist as the axis, and lift up from the lower back, middle back, upper back, cervical spine, and head in sequence to return to the initial position.

• Note: When returning to the initial position, you need to coordinate your breathing frequency.

Tips:

Bucket pose can help strengthen the spinal nerves and stimulate the abdominal organs. So, it can keep people energetic. However, it should be noted that it is not recommended for people with high or low blood pressure problems, vertigo, head injuries, or those who are menstruating.