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Как избавиться от горбика на шее

00:00:02

today we will do exercises for the

00:00:05

cervical collar area that will help

00:00:07

get rid of our hump

00:00:11

sit in a comfortable position with your back straight,

00:00:16

palms resting loosely on your knees

00:00:18

get ready for classes

00:00:20

[music]

00:00:22

calm inhale calm even exhale

00:00:25

turn your head to the right to the left

00:00:28

chin moves Parallel to the floor, as you

00:00:32

exhale, move your head to the right center, inhale,

00:00:35

exhale to the left

00:00:36

[music]

00:00:41

return your head to the center with an exhalation, stretch your

00:00:43

chest with your chin, lower it in a

00:00:47

semicircle, lead to your right shoulder,

00:00:50

inhale, stretch up diagonally,

00:00:53

exhale down to the left shoulder, inhale

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up diagonally, stretch your chin a

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couple more of these movements

00:01:05

[music]

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lower the chin, center of the chest,

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inhale, raise the head up, tilt

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the head to the right to the left,

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smoothly, softly, without effort

00:01:37

[music]

00:01:45

[music]

00:01:50

return the head to the center, lower the chin of the chest

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again, inhale,

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stretch up, exhale,

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down,

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the chin stretches up, try

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not to throw your head back and

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circular movements lower the chin of the

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chest gently rotate in a circle in one

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direction

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the chin describes a circle in the opposite

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direction several circular movements

00:02:27

[music]

00:02:38

return the head to the center

00:02:41

[music]

00:02:43

raise the shoulders to the ears as you inhale

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as high as possible while exhaling lower the

00:02:50

doch wer pull the shoulders to the ears exhale down

00:02:54

[music]

00:03:09

[music]

00:03:11

good lowered shoulders as you inhale, stretch your

00:03:14

chest forward, bring your shoulder blades together

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as you exhale, round off,

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stretch the area between the shoulder blades,

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try to bring the

00:03:24

chest forward as much as possible as you inhale,

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continue a few more of these movements

00:03:32

before stretching back a period, exhale

00:03:36

[music]

00:03:41

return to the center as you inhale, stretch your arms out to the

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sides,

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gather your palms into a lock, gently swing your

00:03:50

lock back to the style of your shoulders,

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sides, a few movements,

00:03:57

stretch your shoulder blades

00:03:59

[music]

00:04:05

okay, now open your arms to the sides,

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arms bent at the elbows, elbows are at

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shoulder level, and

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soft springy movements back, bring your shoulder

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blades together, move your elbows away back as far as possible

00:04:22

without lowering them down without lifting them up

00:04:26

[music]

00:04:33

please go out to the whole world

00:04:39

and lower your arms, relax, shake

00:04:43

a few bends from shoulder to shoulder,

00:04:45

relax your neck,

00:04:47

inhale, stretch your arms up, now

00:04:52

leave your elbows a little higher at ear level and use the

00:04:57

same spring movements, bring your

00:05:01

shoulder blades together, move them away elbows back as far

00:05:03

as possible you

00:05:09

should already feel the warmth in the area of the

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shoulder blades

00:05:18

stretched up

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lower your arms

00:05:21

several movements from shoulder to shoulder

00:05:32

stretch your arms to the sides and move them

00:05:35

behind your back put your palms in a lock behind your

00:05:38

back

00:05:39

open your chest shoulders lowered and

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gently spring lock up up up

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movement happens without bending forward

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[music]

00:06:00

now we unfold the lock so that our

00:06:04

palms are lowered to the floor, our

00:06:09

shoulders pull back and down,

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continuing to open our chest,

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we stretch our neck up

00:06:24

well, while inhaling, we stretch our arms through the sides, pierre, we

00:06:29

collect our palms into the lock, we turn it to the

00:06:32

ceiling, we lower our shoulders gently stretched with a

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lock behind your head as you exhale, lower yourself into a

00:06:40

tilt, stretch your arms forward, neck

00:06:42

relaxed with a

00:06:54

round back, return,

00:06:57

shoulders lowered and

00:07:00

move into a cat position, palms under the

00:07:04

shoulders, knees under the hip

00:07:06

joints,

00:07:07

inhale, deflect, exhale,

00:07:09

round your back

00:07:12

as you inhale, stretch your chest forward,

00:07:17

exhale, shoulder blades stretch to the ceiling

00:07:21

well

00:07:23

back neutral position from here

00:07:26

stretch with the right hand forward

00:07:28

slides along the mat

00:07:30

return up left hand

00:07:33

slides forward along the mat

00:07:35

armpit while reaching towards the floor

00:07:38

several such movements of

00:07:41

the hips remain perpendicular to the floor

00:07:53

well return up both arms stretch

00:07:56

forward lowering the

00:07:59

elbows with the

00:08:00

chest with the chin reaching towards the

00:08:03

floor

00:08:07

breathing calm, even breathing

00:08:10

as you exhale, relax,

00:08:15

return upwards,

00:08:18

place your palms slightly wider than your shoulders,

00:08:22

fingers turned to the sides,

00:08:25

right shoulder reaches to the floor,

00:08:29

inhale, exhale, left shoulder

00:08:36

[music]

00:08:43

return your palms well under your shoulders, inhale,

00:08:47

deflect,

00:08:52

exhale, round your back, lower your body onto your

00:08:56

heels,

00:08:57

relax,

00:09:03

inhale, bring your chest over the

00:09:06

mat, disappear behind im dog facing

00:09:09

up

00:09:10

stretch out

00:09:12

soft twists

00:09:15

turned around about you looked at the heel to the

00:09:18

left

00:09:20

soft smooth movement

00:09:31

returned center

00:09:34

lowered to the stomach

00:09:38

lowered the forehead half of the arms move behind the back

00:09:42

collect the palm into the lock from this

00:09:45

position with the spring lock upwards

00:09:50

passed now raised the chest

00:09:54

locked into place the

00:09:55

lock is stretching back as if someone

00:09:58

is pulling us

00:09:59

[music]

00:10:01

lowered a

00:10:02

few more springs up

00:10:09

again raise the chest,

00:10:11

fixate here

00:10:14

[music]

00:10:16

lowered a

00:10:18

few more movements spring up

00:10:25

again raised the chest remained

00:10:29

here

00:10:34

lowered the forehead relaxed

00:10:41

[music]

00:10:45

stretch our arms forward

00:10:48

[music]

00:10:53

legs lie on the floor we rise up,

00:10:57

opening our elbows to the sides, inhale up,

00:11:00

gathered our shoulder blades, exhale down, stretched our arms

00:11:03

forward,

00:11:04

inhale, exhale, legs lie on the floor

00:11:08

[music]

00:11:14

[music]

00:11:16

continue

00:11:19

[music]

00:11:20

lowered, lowered our foreheads, relaxed

00:11:26

[music]

00:11:29

open our elbows slightly, the sides of our

00:11:33

palms rest on the floor,

00:11:38

forehead David on the floor and raise the elbows up,

00:11:42

bring the shoulder blades up, inhale down, exhale

00:11:46

[music]

00:11:49

try to raise them as high as possible,

00:11:51

as far as possible, the

00:11:54

elbows are located at ear level

00:11:58

[music]

00:12:03

relaxed a few more movements

00:12:07

up, we rise, bring the shoulder blades together, the elbows

00:12:11

stretch the body down, the arms stretch forward,

00:12:16

inhale up,

00:12:18

exhale down,

00:12:22

continue

00:12:26

[ music]

00:12:28

and another inhale,

00:12:31

lowered, exhale, relaxed

00:12:34

again, open your elbows a little, the sides of

00:12:37

your palms press into the elbows, rise

00:12:40

up, your forehead lies on the floor

00:12:43

[music],

00:12:54

relax your shoulders,

00:12:57

move your hands behind your back, collect your palm

00:13:00

in a lock, rise up, raise your chest,

00:13:03

lift the lock, stretches back,

00:13:08

legs lie on the floor

00:13:12

[ music]

00:13:13

lowered,

00:13:16

bent legs at the knees,

00:13:19

grabbed ourselves by the feet of the

00:13:22

shoulders, pulled back

00:13:28

several cycles of breathing, stay here,

00:13:31

pull the heels towards ourselves,

00:13:34

then, while inhaling, rise up

00:13:38

as far as possible stop and pull

00:13:42

up and remain in this position,

00:13:46

here the breath slightly rocks a

00:13:50

small massage of the internal organs

00:13:53

with the next exhale, lowered, let go of the

00:13:57

legs,

00:13:58

relaxed

00:14:06

[music]

00:14:09

pillows under the shoulders, inhale, dog facing

00:14:12

up, stretch out, exhale, move the tass

00:14:15

to the heels,

00:14:17

relax with a

00:14:22

round back, rise up, lower the shoulders, rise on the

00:14:25

knees,

00:14:34

knees under the hip joints of the feet, place the

00:14:36

palms on the toes,

00:14:39

place the fingers on the lower back under the

00:14:42

base of the lower ribs we collect our elbows,

00:14:45

we open our shoulders back, we lower them down while

00:14:50

inhaling with our palms, we push our pelvis forward with our

00:14:53

chest, we stretch ourselves upward,

00:14:56

living patent

00:14:58

[music]

00:15:04

well,

00:15:06

as we exhale, we lower our pelvis onto our heels, we move our palms

00:15:10

behind our back, we collect the lock and

00:15:14

lower ourselves into an inclination, we try to

00:15:16

place our belly on our hips, with our foreheads touching the floor

00:15:20

while opening softly lock

00:15:27

we return where

00:15:29

[music]

00:15:30

we rise again to our knees palms on the lower back

00:15:35

push the pelvis forward with our palms the

00:15:38

chest stretches upward with

00:15:41

the chin stretch upward as we

00:15:44

exhale lower our palms behind our back into the

00:15:48

lock inhale exhale tilt

00:15:53

[music]

00:16:00

[music]

00:16:02

while inhaling we return upward palms to the

00:16:05

lower back stretch

00:16:09

[music]

00:16:11

who can do it from this position,

00:16:14

lower your palm onto your feet, you can lower them,

00:16:19

make sure that the hips remain

00:16:21

perpendicular to the floor, do not allow any

00:16:25

unpleasant sensations in the lumbar region and

00:16:30

return, lower your pelvis onto your heels,

00:16:33

stretch your arms forward, relax

00:16:40

[music] with a

00:16:49

round back, rise up,

00:16:52

lower your shoulders,

00:16:56

sit down comfortably crossing your legs

00:16:59

[music]

00:17:03

inhaling, stretching your arms through the sides

00:17:05

up,

00:17:06

exhaling, lowering the right hand

00:17:11

up, exhaling, tilting to the left, gently stretched back,

00:17:13

center, inhaling, left

00:17:16

hand, up, exhaling, tilting to the right, gently

00:17:19

stretching the

00:17:21

spirit, returned up, arms through the sides,

00:17:24

up, stretched,

00:17:26

lowering the palms of the chest onto the bridges

00:17:31

this is the end of our lesson until we

00:17:35

meet again, thank you, and

00:17:38

for those who want to study yoga in more detail,

00:17:41

I have prepared a yoga course for

00:17:44

beginners

00:17:45

from the basics to practice. We post the first lesson for

00:17:49

free via the link in the description,

00:17:51

where you will also find a link to the course itself

Description:

Телеграм YOGA work https://t.me/yogawork Курс ЙОГА СТАРТ https://yoga-work.ru/yoga-start Тренировки в прямом эфире https://t.me/YOGA_work_bot В этом видео вы узнаете о нескольких простых и эффективных упражнениях для шеи, которые помогут вам разработать мышцы этой области и избавиться от горбика. Мы покажем вам, как правильно выполнять каждое упражнение и дадим полезные советы по его выполнению. По окончанию занятия вы сразу почувствуете лёгкость в области шеи! Растяжка верхней части спины и шейного отдела невероятно важна для поддержания здоровья человека. Шейноворотниковая зона особо подвержена воздействию у людей, ведущих сидячий или малоподвижный образ жизни. Многие задаются вопросом как избавиться от горбика на шеи ? Помогут упражнения для шеи! Которые подготовил сертифицированный инструктор. Аккуратно повторяйте упражнения за инструктором до комфортного состояния. Если вы хотите узнать, как избавиться от горбика на шее и вернуть свою осанку в нормальное состояние, то это видео - идеальное решение для вас. Присоединяйтесь к нам и начните путь к здоровой и прямой спине!

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