The Pilates system is unique in that work several aspects of fitness at a time. In one exercise, you may be able to stretch, tone and re-educate the body posturally all at the same time.

Additionally, requiring attention and concentration on your part on the perception you have about the movement, develop a sense postural and kinesthetic (movement) that it can hardly be achieved with conventional exercise.

Exercise Pilates to stretch neck

Swan Dive (beginner)

Start position

* In the prone position (lying on the floor face down). Getting down to shoulder height. Arms folded. Palms down. Legs spread apart in the ground the width of her hips. Scapulae stabilized, ie, separated from the neck, this is achieved by distancing the shoulders of the ears. Pelvis neutral, or contracted navel to the back and the lumbar curvature to maintain its normal physiological. Inspiring.

Action Movement

* Exhale. Stabilizing the shoulder blades and gently press the ground with the forearms. Extend and expand the thoracic and cervical, not beyond the last rib. Extend the column means in this case the trunk off the floor, keeping the ribs close to the ground, but always trying to stretch her head forward and the pelvis backward.

* Inhale to hold the position, bringing the sternum away from the feet.

* Exhale. Lengthen the spine while descending to the ground. Ie chest regain contact with the floor.

* Repeat this movement between 8-10 times. Work with control and precision of movement, feeling all the time changes that occur in your body.

The periodic execution of the Pilates exercise opens up new possibilities of movement and little by little, eliminating parasitic actions, giving balance and precision to any action.

Exercises to eliminate neck pain can be either positional, trying to put into position at the head, and perceiving subtle changes spatially voltage that are produced in different muscles involved. This is an observation into the body.

It is also possible with stretching activity, releasing tension and restoring the entire neuromuscular system.

Exercises to reduce neck pain

* Standing or sitting. Inhale and lift your shoulders tensing the muscles of the neck. Hold this position for 2 seconds and exhale suddenly, dropping his shoulders rapidly, loosening the neck muscles.

* Sitting. Back against the back of the chair. Inspire. On each exhalation bend your head down more and more vertebra by vertebra. You should try to bend the back only to the middle. The lower back should always remain in contact with the backrest. Slowly return vertebra by vertebra.

* Standing. Bring your chin over the shoulder and then turns his head to do so on the opposite shoulder. Inhale when you get to one side and exhale as you head to the other side.

* Standing. Put one hand over another just above his head. Keep your neck long holding his head up with chin parallel to the ground. Inhale up a shoulder and then the other. Shoulder down the first loop and then the other.

Lie on your back at the end keeping the chin slightly toward your chest to stretch all the muscles of the neck, and stays a few minutes to relax.

Painters and artists of all time have depicted women with thin and flexible necks that brought out the beauty of the face, from the wonderful head of Queen Nefertiti, the unknown sculptor of ancient Egypt, to the slender figures of Botticelli and the long Modigliani necks.

It always gives fair value to this part; not know or does not think that would suffice few minutes a day of gymnastics and massage to maintain a smooth and youthful neck until middle age. The neck, sustained by the cervical, presents an interweaving of muscles that move the head in all directions.

Aesthetically it’s important muscle “subcutaneous”, named for being located just below the skin. The lack of muscle tone that causes severe cosmetic defects to the neckline and precisely:

1) In the very thin fibers thinned of subcutaneous muscles suggest the underlying tendons and even bone structure of the clavicle and sternum.

2) The fattest people on the other hand, excess fat is infiltrated between muscle fibers, making the neck appear thicker and by encouraging double chin.

3) In any case, especially over time, inactive muscle fibers relax, the neck skin loosens and wrinkles are formed, the first sign of maturity.

How and when to take gymnastics to the neck?

Preferably in the morning, alternating with other general fitness exercises such as breathing. Movements should be soft and slow because, include the movement of the head, can easily seasick.

However, there are many other causes that could cause these disorders in the neck.

Causes of stiff neck and torticollis:
• Irritation of the cervical nerves, which appears after a contraction or spasm of the neck muscles, either by a blow (traumatic injury), a sudden movement of the neck or pull hard on the neck muscles.

• Sleeping in an awkward position.
• By spending long periods of anxiety and tension.
• neck muscle injury at birth.
• A condition of a herniated cervical disk level.
• viral or bacterial infection.

Symptoms of a stiff neck:
• Back pain
• inability to turn his head.
• Hardening of the muscles of the neck (lymph voltage)
• awkward position of the chin.

Excessive tension being a factor from this condition, here are some remedies to reduce tension.

Natural remedies to combat stiff neck:
• Apply warm compresses around the neck.
• Physical Therapy Massage, Aromatherapy, Swedish massage, etc..
• Attend a Bioenergetic Therapy (Great way to release tension and stress accumulated in nodules throughout the body)
• Eating a diet low in refined sugars and high in fresh vegetables.
• Take a relaxing herbal teas such as chamomile, orange blossom, passion flower, lettuce, apple, grapefruit, violet, ectétera.
• Explore a new philosophy of seeing and living life without much apprehension, anxiety and hardness of thinking, learning to accept new perspectives and solutions, not rigid criteria laid down in a foolish or self-sacrificing. For recommended readings that will help to “drop” any fears and insecurities that may be the emotional causes of the neck “can not” turn to see “other viewpoints”.

HOME MASSAGE TO REDUCE SYMPTOMS:
Ask someone to help you give the massage.
Sitting in a loose shoulders relaxed, eyes closed and her hair up (if you take that long). Ask the person who will give you the massage you use your thumbs. If you prefer, ask to be spread a little aromatherapy oil (previously dissolved as it should) in the neck before you start. Once ready, the trainer should start gently pressing the neck area to treat (prevent cervical on the muscle) and cause pressure at that point in a circular motion with the tips of his thumbs. We must do this until the neck is a little relaxed and then the pressure must be higher, even if it causes some pain.

If you have a masseuse on hand, can give you a simple massage to relax yourself with one arm and the other giving you a massage with a lemon for your neck, exerting some pressure. Pass it where you can and scope. Then switch arms and side.