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Григорий Игнатьев ЛФК

болит спина

болит шея

вдовий горб

вдовий горбик

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гимнастика

горбик

здоровье

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как убрать шишку на шее

нарушение осанки

остеохондроз

упражнения

упражнения для спины

упражнения для шеи

холка

холка на шее

холка упражнения

шишка на шее

какпохудеть

осанка

лфк

григорийигнатьевлфк

растяжка

болитшея

шея

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so-called withers in the house hump or

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curvature of posture as you

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like and call it the task we have

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today to stretch the large pectoral muscles,

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these are the entire front

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surface of the neck, stretch to normalize the

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tone of the back surface of the neck and back

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so that we go back a little pulled

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let's slowly start each of the

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exercises we will do about

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ten times shoulders forward and pull the shoulder blades

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back

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let's go 1 2 3

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4

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5 6 7 8 9 10 up down shoulders up 1 of

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2 3

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4

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5 6 7 8 9 10 twist the shoulders back

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12

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you

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4

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56

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7

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89

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hands on shoulders

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we bring our elbows together, we try to bring them back

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2

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3

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4

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6

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7

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8

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9

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10 we shook ourselves a little, we

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put our hands behind our heads and we also bring our elbows together, we

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try to move forward 1

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back 2

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3

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45

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from the village straight

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789

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10

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we lowered our hands down in line we raise the

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straight arm up

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one

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2

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we bring it back

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3

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4

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5

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6

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7 8

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9

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10

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in turn we raise the straight arm and

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bring it back one we try to reach the

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withers behind the head with our hand 2

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3

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4

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5 the higher the curl the better

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6

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7

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8

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9

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10

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we move to the neck tilt the head forward and

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align the head 1 2

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3

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4 5

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6 7 8 9

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10 right in the right shoulder left terminal

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1 2

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3

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4

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5

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6 7 8 9

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10 and through do not slide to one side one two

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three

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4

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5 6 7

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8

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9

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10

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aligned put my head

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back again, I’ll turn sideways so I can

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see my hands better, hold and press my head

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back, keep the tension 1 2 3 4 5 6 7 8

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9 10

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stretch the back of the neck, elbows

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down, support like this 10

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123456789 here and

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you can do a little more curl down and

00:05:26

the other a little bit the mountain of tailoring

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has leveled off,

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we continue further, now we will

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specifically stretch the pectoral muscles of the arms

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in front of us and spread

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the chest forward,

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pull

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2 more, no need to throw your head back,

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three more

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4 and palms showed

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5 elbows slightly bent

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6

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7

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8

00:06:15

9

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10

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great neck stretch your arms removed

00:06:25

back,

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you can straight lock even back and pulls to the right to the

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left by 1 this is the statement 2

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3

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4 chin higher teeth closed 5

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6

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7

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8

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9

00:06:49

10

00:06:50

did a great job we need to

00:06:53

stretch the pectoral muscles more strongly so

00:06:56

we can stand against the wall steel in the wall

00:06:59

put the right one first hand and

00:07:01

stretch the pectoral muscles thoroughly and

00:07:04

hold for 10 seconds 1 2 3 4 5 6 7 8 9 10

00:07:13

change the other hand hold and stretch

00:07:16

1 2 3 4 5 6 7 8 9 10

00:07:25

great we did it done gymnastics

00:07:28

but to strengthen the muscles simple

00:07:31

gymnastics is not enough advisable to

00:07:33

go to gym or work out

00:07:35

at home, let's say dumbbells or an elastic

00:07:39

band, let's work the bands to

00:07:42

replace the gym and strengthen

00:07:44

muscles at home, we will

00:07:46

need the following elastic band,

00:07:48

let's say you can buy it in a sports

00:07:50

store or in an online store, a chair and a

00:07:53

door, make a knot in the middle of the tape

00:07:59

and

00:08:01

throw this knot in the middle at the top,

00:08:06

after all, we close, we get two

00:08:09

ribbons,

00:08:10

we place a chair closer to the door,

00:08:13

we sit down almost close to the door, our

00:08:15

knees rest against the door evenly, we take

00:08:19

the handles, so to speak, our

00:08:21

elbows, we spread our heads to the sides of the body forward,

00:08:24

closer to the door, almost point-blank, and

00:08:27

we work our elbows down,

00:08:31

up, inhale down, exhale, inhale,

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exhale,

00:08:39

we try take your elbows back,

00:08:42

inhale and exhale,

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do this 3 sets of 15 times,

00:08:49

exercise number two, take our knot,

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hook it on the back side to the door

00:08:55

handle, or simply throw the knot at

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chest level and close the doors,

00:09:00

move the chair back

00:09:03

so that we have about half a meter distance

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from the door, also take two

00:09:09

handles at the same level and pull the

00:09:13

shoulder blades back elbows back forward inhale

00:09:18

back exhale first introduce the shoulder and elbow,

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try to put the shoulder blades back

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elbows back forward inhale back exhale

00:09:34

do the same 3 sets of 15 times

00:09:36

exercise number three turn the chair

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sideways to the door take one handle if

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it’s easy to do both at once and move the

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arm back once,

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straighten the elbow and move the arm back

00:09:53

1

00:09:56

2

00:09:58

3

00:10:01

4 and so on 3 sets of 15 times on one

00:10:05

side,

00:10:06

turn the chair over and 3 sets of

00:10:10

15 times on the other side, great, we

00:10:15

did it, we did the power load,

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we removed the equipment to the side and do

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2 more small stretches,

00:10:22

you can open the door, put your hands to the

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sides

00:10:27

on the door frames or walls as you feel

00:10:30

comfortable and pull your chest forward, hold on for

00:10:34

30 seconds and

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go back if you have a wide

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doorway, you can straighten your arms,

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do this with straight arms and the second arm let's

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put it in front of us about half a meter,

00:10:48

step back from the wall, put our hands high and

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pull our chest down and

00:10:55

also hold it for 20 30 seconds,

00:11:00

be healthy bye bye

Description:

Шишка на шее, вдовий горб, нарушение осанки, холка, дорсоцервикальная липогипертрофия и ещё множество различных названий. Что делать? Как убрать? - Будем делать гимнастику!!! Если коротко - это искревление осанки и жир. Множество способов борьбы существует, но давайте попробуем самый естественный. Продвигаем, где нужно расслабим, растянем и укрепим. Эффект будет гораздо лучше, если вы начнёте следить за своим питанием. Я верю что вы знаете как это делать. И понимаете, что кушать можно и нельзя. Перед применением обязательно проконсультируйтесь с вашим лечащим врачом. Имеются противопоказания. на Яндекс Дзен https://zen.yandex.ru/media/grigoriy_lfk/holka-vdovii-gorb-narushenie-osanki-uprajneniia-dlia-sheinovorotnikovoi-zony-62e3a9b3094781424e0bc73c

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