Разминка мышц шеи

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Разминка мышц шеи

Потяните голову налево. Сокращая левые боковые мышцы шеи, потяните правую боковую часть шеи. Стремитесь как бы достать ухом плечо.


Помогите себе левой рукой. Положите левую руку на голову и очень осторожно потяните голову вниз. Не старайтесь слишком растянуть мышцу. Действуйте по собственному ощущению, иначе мышцу можно травмировать.


Повторите это же упражнение в правую сторону.


Наклоните голову вперед, стараясь коснуться подбородком груди. Почувствуйте натяжение задних мышц шеи. Затем откиньте голову назад. Стремитесь затылком дотянуться до межлопаточной области спины.


Повторите каждое положение несколько раз, крестообразно наклоняя голову вправо, влево, вперед и назад.


Теперь соедините все эти положения головы и шеи в круговом движении: слева — вперед — направо — назад. Сделайте несколько кругов по часовой стрелке, а затем — против часовой.


Сдвиги


Чтобы точно выполнить это упражнение, помогите себе руками. Поднимите руки вверх и расположите ладони напротив ушей (фото 31).


Потянитесь левым ухом к ладони левой руки, как бы сдвигая голову параллельно полу. Старайтесь не наклонять голову, а именно сдвигать.


Потянитесь правым ухом к правой руке. Повторите это же движение сдвига в правую сторону.


Тянитесь ухом поочередно, то вправо, то влево, сдвигая голову от плеча — к плечу.


Опустите руки и скрестите их на груди. Повторите это движение, не помогая себе ладонями.


Повторите это движение, добавив движение руками по кругу наверх и вниз.


Потянитесь подбородком вперед, сдвигая голову параллельно полу. Затем потянитесь затылком назад. Повторите сдвиги вперед-назад несколько раз.


Поднимите руки наверх и сделайте из них «рамку».


А теперь соедините все сдвиги в одно круговое движение. Сдвигаем голову влево — вперед — вправо — назад. Повторяем это движение несколько раз по часовой, и несколько раз — против часовой стрелки. Правда, это уже похоже на движение восточного танца? На самом деле мы часто будем впоследствии пользоваться этим движением во время танца, Так что разминка — не пустой звук. Она действительно помогает нам научиться танцевать.

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