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анастасия завистовская

настя завистовская

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тренировки

тренировка

stretch

stretchme

упражнения

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тренировка для шеи

гипертонус мышц шеи

растяжка шеи

гипертонус мышц

шейно воротниковая зона

разминка для шеи

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шейная гимнастика

упражнения для снятия напряжения в шее

расслабление шеи

мышцы шеи

00:00:01

Hello everyone, you are on the stretch channel, and

00:00:04

Asia is with you, call Stavskaya, cut a moment,

00:00:07

your neck is telling you, pull me, I

00:00:11

heard this call, and therefore today’s

00:00:14

set of exercises will help you remove the shackles of

00:00:17

hypertonicity in the cervical-collar

00:00:20

zone, which, by the way, is very important for

00:00:23

your thoughts there were light so

00:00:28

that your eyes were open so

00:00:32

that you boldly looked forward at this

00:00:34

world and

00:00:36

saw all the beautiful things that are in it, and

00:00:38

so you need to work carefully from the neck to

00:00:43

apply the head,

00:00:48

please work on your feelings,

00:00:51

we never start work

00:00:53

directly from the neck before we approach her

00:00:56

over the shoulders and we will make with you such

00:00:59

circular

00:01:00

movements with our shoulders back scans year 8

00:01:04

we will repeat

00:01:05

7

00:01:08

pull your shoulders up to your ears 6 lower

00:01:12

them forcefully and down

00:01:18

54 and remember where your

00:01:21

occipital protuberance is, pull them up

00:01:27

[music]

00:01:29

321 one shoulder at a time up and and strongly

00:01:34

down 1

00:01:36

2

00:01:38

up and strongly down

00:01:43

34 straight, you should feel how your

00:01:45

shoulder drops down very, very strongly 5

00:01:50

6 occipital protuberances already chance up

00:01:53

7 they seem to be sliding along the wall

00:01:57

that your head is touching, yes, you can

00:02:00

imagine that there is a wall behind the

00:02:02

occipital drill touch and pull

00:02:06

up two shoulders up and down up and

00:02:10

down add to the movement of the arms

00:02:13

dashes and elbows straight towards yourself shortened

00:02:17

hands 4 and

00:02:20

5 and

00:02:22

6 long spine

00:02:26

7 do not throw your head back this is very

00:02:29

important 8 password in order to realize the

00:02:33

excess tension in the body you need strain

00:02:36

even more, can you imagine, we

00:02:39

will do this now with you,

00:02:40

we resist, we resist, that is, we

00:02:42

press with our palm on the head as if with sticks

00:02:46

or oh yes yes Winda mind the shoulder does not

00:02:49

rise this is very important the head

00:02:52

resists presses on the palm 8 counts

00:02:57

765 behind the shoulder watch four three two

00:03:02

one very gently we

00:03:06

stop David on his head and

00:03:10

tilt God softly and smoothly look

00:03:14

your chin is slightly curled up lower

00:03:19

your chin smoothly down and

00:03:23

lift your head up the same thing in the

00:03:26

other direction now let’s do the shoulder don’t

00:03:29

lift it press on the temple push your head

00:03:33

to the side the head resists 8 sets

00:03:39

7654 and at the same time you pull the top of your head up

00:03:43

3 lengthen the spine

00:03:47

21 soft I ask you to very carefully

00:03:51

tilt your head into shape tell the hand

00:03:54

that was now actively pushing the head

00:03:56

lightly press on the

00:03:59

gate twisted up you are not proud

00:04:02

you are just sitting straight with a pleasant even

00:04:05

posture

00:04:07

lower your chin and raise

00:04:11

your head up further, I want you to

00:04:15

imagine that your neck, your

00:04:19

servants are made of plasticine or

00:04:22

soft soft wax, that castration is

00:04:26

more pleasant for you, that association and take it, perhaps

00:04:29

it will be some kind of clay, or if

00:04:31

you are culinary specialists or where they cook, let it

00:04:33

be cramped and a bunch the dough or it’s very

00:04:38

soft wax, we’ll put our

00:04:41

hands on it like this across the joint, the function

00:04:46

shouldn’t be anything you do through it

00:04:48

should be more pleasant, now we’re kneading this dough,

00:04:51

tilting our head

00:04:53

to the side and at the same time we’ll open our

00:04:55

mouth and run our hand over the surface of the neck

00:05:00

to the shoulder is shown as the

00:05:07

final point of the inclination, I ask you to

00:05:10

lower your shoulder even further down and, as it were,

00:05:14

this area of the hall of the ears and recognize this as

00:05:17

dough

00:05:18

[music]

00:05:20

imagine it well and

00:05:22

open your mouth relaxed and we have

00:05:25

four repetitions straight with your fingers

00:05:28

Poland and we're leading let's go and this is 1

00:05:38

up you raise your head calmly and

00:05:41

smoothly

00:05:42

2

00:05:51

gently raise your head don't forget the

00:05:53

final point press on Terry's shoulder

00:06:05

cheats

00:06:16

calculation now in opposite names I

00:06:19

'll take my hand to the top of the trapezoids now it'll

00:06:22

definitely take it there as for the dough take

00:06:25

and pinch and lift up don’t be afraid,

00:06:33

don’t be afraid, it might

00:06:35

hurt a little, but you’re hurting yourself prima,

00:06:38

grab the rain in the corner and have to

00:06:41

feel the straight lines,

00:06:44

look, look, right, the grip is

00:06:47

so good, and

00:06:51

squeeze it with your palm, press it straight with your fingers,

00:06:55

press eight seven six five four

00:07:01

let's

00:07:04

a321 continue to press very slowly

00:07:07

the head tilts to the side

00:07:12

exhale wow eight seven six five

00:07:17

four

00:07:19

three two

00:07:22

one you can leave your head tilted

00:07:26

if it's pleasant for you you can

00:07:27

raise your head as you want now in different names I kind of

00:07:31

stroke my hand, I brought out the second

00:07:34

hand starting from the shoulder pulls out the form of the

00:07:37

elbow, stretches it out, so the fuse passes,

00:07:41

forearm, palm and fingers,

00:07:46

pull out one more

00:07:48

time, look, we put the hand behind

00:07:52

the ear, lower with pressure along the neck,

00:07:56

shoulder down, lower

00:07:59

the shoulder, squeeze the hand,

00:08:04

stroke its

00:08:06

forearm, wrists, palm,

00:08:09

fingers, and now we imagine that our

00:08:14

hand

00:08:15

starts endlessly from the shoulder joint

00:08:19

lengthen to the side very relaxed

00:08:21

the head tilts to the other side and the

00:08:24

hand grows growing you can

00:08:27

imagine as if you forgot

00:08:29

in fast motion how there is a

00:08:32

time lapse before a branch grows on a tree you

00:08:35

saw such videos yes here it is growing a

00:08:38

new sprout and so it constantly grows to the

00:08:41

side your hand or if

00:08:45

you follow for modern animations

00:08:48

there is such a cartoon as a super family and there is an

00:08:50

eraser such a heroine here she

00:08:52

delivers how the limbs stretch

00:08:55

like this your arm stretches to one side your

00:08:57

head is freely just tilted to the

00:09:00

other side you feel a pleasant

00:09:03

stretch and

00:09:05

release your chin down smoothly

00:09:10

glorify but very carefully raise

00:09:12

your head up

00:09:14

Now I want to ask you to

00:09:17

close your eyes and

00:09:19

analyze your feelings from the

00:09:23

country in which we have now worked, on the

00:09:25

other hand, what do you feel, do

00:09:28

you feel maybe it’s a chill,

00:09:32

maybe some kind of absolute lightness on the

00:09:34

one hand and vice versa, as if I’m

00:09:38

heavy with On the other hand, I would say

00:09:41

appsalas my feelings that I feel

00:09:43

mental freshness, it’s strange, it seems like

00:09:47

this is a taste sensation of the olfactory, but

00:09:49

that’s exactly what I get when I

00:09:52

think about the right side, which is part of the

00:09:55

mental freshness, freshness and

00:10:00

cool, and I want to do yoga in the country as soon as possible,

00:10:06

so let's start, I remind you, we

00:10:10

'll first put our fingers like this on the

00:10:13

forest composition,

00:10:15

we'll lower our head to

00:10:18

the side

00:10:22

so that you can hear me better, please don't

00:10:25

fight, okay, let's

00:10:28

open our mouth four times

00:10:36

1

00:10:47

lightly pressed on the head and shoulder

00:10:49

only through a pleasant sensation,

00:10:57

perry, the facial muscles are relaxed

00:11:09

4

00:11:11

into the head, either leave it tilted or

00:11:15

raise your head and your

00:11:17

arm is moved to the side,

00:11:20

don’t throw your head back. By the

00:11:23

way, it’s also very important that the arm we have is

00:11:26

dynastar on, and starting from the shoulder, we kind of

00:11:30

lower the arm, lengthen it, and with pressure,

00:11:34

draw the forearm of the wrist along the shoulder.

00:11:37

palm and fingers,

00:11:45

warm up yourself and imagine,

00:11:47

either in the flooring

00:11:50

or the dough,

00:11:52

whatever you want, just like this,

00:11:59

lengthen your neck,

00:12:02

exhale,

00:12:04

let the whole weight come off your shoulders from your neck

00:12:09

now and do

00:12:12

if you want, you can raise your head, you can

00:12:15

also continue and tilt it, and we have an

00:12:17

infinity of shoulder the joint is growing

00:12:20

crayfish storm

00:12:22

just feel its lengthening, in

00:12:25

fact

00:12:27

this is also a stretch now when you

00:12:31

imagine that your arm is getting

00:12:33

longer you are also releasing excess

00:12:36

tension

00:12:37

I hope that you feel how

00:12:40

your muscles are stretching now they are now me

00:12:47

and

00:12:48

relaxed we lower our head down and our

00:12:51

arm down

00:12:53

we raise our heads up, not all of us

00:12:58

will gather our hands behind our backs in a lock and now

00:13:02

look, we will stretch our hands very strongly with

00:13:04

the lock back and the top of the head forward, that

00:13:08

is, you and I have, as it were, one line

00:13:10

that we are trying to stretch

00:13:12

as much as possible, stretch

00:13:14

the line formed by two points and with

00:13:18

geometry we remember two points earlier in

00:13:21

the fly, so here is the top of the head and the lock on

00:13:25

our hands, these are all two points of our

00:13:29

line and we are trying to lengthen this line,

00:13:31

let's top of the head up, lock back,

00:13:35

lengthen this line 8 count

00:13:39

76 lengthen and 5 feel how your

00:13:43

shoulders drop 4 do not bend your back

00:13:46

please 3 the top of the head is still stretched

00:13:49

up two serves fly up and one round

00:13:52

back lower your chin to your chest

00:13:54

relaxed position of the body

00:13:58

absolutely relaxed neck

00:14:01

slowly raise your head up right

00:14:05

hand we move back so that the elbow

00:14:08

looks at the ceiling we will take hold of the

00:14:12

right elbow with the left hand you can

00:14:14

lower it slightly if this turns out to be an

00:14:18

elbow down, as if pull him by the head

00:14:20

a little more with the back of his head, push back and

00:14:24

then we begin to tilt to the left

00:14:28

round the back and

00:14:31

go to the starting position and three more

00:14:34

circular movements like this 2

00:14:37

times more precisely and

00:14:41

2

00:14:43

and

00:14:45

the door

00:14:50

is good again the hand stretched out to the side and

00:14:54

dropped down then the same thing on the other

00:14:56

hand, we will pull the elbow by the back of the head

00:15:02

so I am now, of course, new to myself with

00:15:05

my amplitude from the outside it may

00:15:06

look scary

00:15:10

for fairly mobile key

00:15:13

personnel

00:15:14

to this and not take it he strives at all,

00:15:16

it is not worth striving and

00:15:18

perry and rotation let's go tilt

00:15:23

1

00:15:30

2

00:15:36

and the

00:15:37

3rd hand went to the side and out,

00:15:42

now we’ll just sit with you a little

00:15:45

and feel how

00:15:47

the head is stretched upward, let’s just say Pskova’s head is

00:15:51

stretched out, lengthening the

00:15:54

spinal column and I ask you to

00:15:58

feel how your shoulders are now going down

00:16:01

simply due to the fact that the extra

00:16:06

tone is gone and you understand that this tone is

00:16:10

not from the paths that they dragged

00:16:13

you through, heavy because of our thoughts,

00:16:16

worries due to the burden of responsibility

00:16:18

from absolutely normal due to incorrect

00:16:20

household techniques, just unfortunately in the

00:16:22

cervical-collar area

00:16:25

the fact accumulates and now you just feel how

00:16:29

it’s gone, how you got rid of it and

00:16:31

only for this reason your shoulders dropped

00:16:34

down and your neck became even longer, you began to

00:16:37

feel lighter, you’ll

00:16:39

catch this pleasant feeling, it’s very

00:16:42

important that the workouts are useful, the

00:16:45

workouts bring you pleasure, that’s the

00:16:47

only way they will become your regular

00:16:50

workouts they will simply become your

00:16:52

movement the last thing we are doing now is

00:16:55

we will put our thumbs here under the

00:16:58

occipital protuberances we

00:17:00

will press lightly on them under the occipital

00:17:03

protuberance

00:17:08

and

00:17:09

press a little on the back of the head we will lower our

00:17:12

head down with the back of our head we will stretch

00:17:14

up but at the same time we can lower our head with our hands

00:17:17

down

00:17:21

to the right and to the left, tilt

00:17:24

your head

00:17:42

well and slowly lift your head

00:17:46

up from the hairline, we hold it with our

00:17:49

hands with a slight pressure back,

00:17:53

we also weaken the muscles of the face and

00:17:59

enjoy this free feeling of

00:18:02

menthol, I would say such

00:18:04

mental freshness, this is our

00:18:07

workout today. has come to an end and

00:18:10

please write in the comments what other

00:18:12

muscle groups you need to stretch so

00:18:15

that you feel

00:18:17

easy bye bye

Description:

Всем привет! Вы на канале Stretch Me и с вами Анастасия Завистовская. Сегодняшний комплекс упражнений будет направлен на растяжку шеи. Эти простые упражнения помогут вам снять гипертонус мышц шейно-воротниковой зоны и избавиться от напряжения в шее. Приятного просмотра и тренировки! Возьми промокод [YouTube15] и присоединяйся к нашей online платформе Stretch Me с тренировками: https://stretchmeonline.zenclass.ru/public/products СЕТЬ СТУДИЙ ГИБКОСТИ https://stretchme.ru/ Женский онлайн клуб и курсы по методу GRACE: https://methodgrace.ru/ ON_LINE ТРЕНИРОВКИ ( promo на скидку 70% STRETCHME) https://fitstars.ru/trainers/anastasia?promo=stretchme TELEGRAM https://t.me/anastasiazavistovskaya ОБУЧЕНИЕ ДЛЯ ТРЕНЕРОВ https://td.stretchme.ru/ Instagram https://instagram.com/stretch__me Яндекс Дзен https://zen.yandex.ru/stretchme Реклама и Сотрудничество [email protected] Мою книгу «ПУТЬ К ЗДОРОВОМУ И ГИБКОМУ ТЕЛУ» Вы можете заказать вот тут: Сайт издательства https://www.piter.com/collection/all/product/stretch-me-tvoy-put-k-zdorovomu-i-gibkomu-telu Лабиринт https://www.labirint.ru/books/849565 Буквоед https://www.bookvoed.ru/book?id=13505665 Читай-город (но пока нет в наличии, можно в закладки добавить) https://www.chitai-gorod.ru/catalog/book/2907521 Wildberries https://www.wildberries.ru/catalog/72249744/detail.aspx?targetUrl=XS Ozon https://www.ozon.ru/product/stretch-me-tvoy-put-k-zdorovomu-i-gibkomu-telu-543881717/?asb=N8PuETyuB%252FY5tpHySdYiaGmvoDXQlCKw3ock2GOX0GI%253D&asb2=fLqCEz05ssfI0nLOKVU-lJuX8UPJGPkAzyGI1XvT6_UVhCQyDAIgnPRPl-AlSw0U&keywords=stretch+me&sh=vex8Qtw0GQ Не забывайте про лайки, комментарии и подписку!

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