There are two lumps of meat on both sides of the neck

We often find that some people have a lot of fat on both sides of their necks, and this often happens on women. At this time, in order to get rid of the fat on the neck, many methods are used to practice, but the effect is often counterproductive and will cause the neck to become thicker and thicker. Having a slender neck has always been everyone's dream, so you can exercise through this method.

The functions of the neck muscles are: to tighten the skin of the neck; to turn the head left and right or bend forward and backward; to lift the chest to help inhalation, and to assist in swallowing and pronunciation. It seems difficult to make it thicker, but strengthening the neck muscles may improve the situation.

Weight-bearing neck flexion and extension

Wear a special training cap with weights hanging on it, stand with feet shoulder-width apart, upper body slightly leaning forward (without hunching back), and hands on knees. Bend the head forward, and then use the strength of the neck muscles to lift the head up and backward until it can't be tilted back any further. Pause for a moment, and then use the neck muscles to control the weight. Slowly return the head to the forward flexed position and relax the neck muscles. Then redo it. When doing the movement, the upper body should remain still, and only the neck should be flexed and extended. Inhale as you lift your head up, and exhale as you bend forward.

Supine Neck Flexion and Extension

Lie on your back on a bench with your head extended outward, your neck muscles relaxed, and your head lowered as far as possible. Then use the contraction of the neck muscles to lift the head, with the chin close to the chest. Pause for a moment, then slowly fall the head back and relax the neck muscles. Then redo it. When doing the exercise, the back should not leave the bench. The head should be lifted and lowered entirely by the contraction of the neck muscles. The movement should be slow and steady. Inhale as you lift your head up, and exhale as you lower your head.

If you want to improve the effect of the exercise, you can hold a heavy object (a small barbell or sandbag) on ​​your forehead with both hands.

Another method: sit with your back against the wall, and push the headrest against the wall. The head and body do not move, but the muscles are tense and contracted. This is called isometric contraction of muscles, commonly known as "tensing force"; or cross your hands on the headrest, push your hands forward and push the headrest backward, counteracting the "tensing force" with each other, and the head and neck do not move. When exercising, the neck muscles are kept tense for 3-5 seconds, and relaxed for 3-5 seconds, which is one cycle, or one time. In this way, exercise 100-200 times a day, divided into 3-5 groups.

You can also lie on your back on the bed, remove the pillow, push the headrest back against the bed, lift your shoulders and back for 3-5 seconds, then relax your muscles, lower your shoulders and back to rest for 3-5 seconds as one cycle to achieve the purpose of exercising the neck and back muscles. At the same time, it can effectively exercise the muscles of the waist and back, which is also beneficial for patients with chronic low back and leg pain. You can exercise 100-200 times a day, divided into 3-5 groups.

You can also lie prone on the bed, remove the pillow, lift your head and chest up, lift your head and neck off the bed (commonly known as "flying swallow" or "little flying swallow"), hold this position for 3-5 seconds, then relax your muscles, lower your head, neck and chest to rest for 3-5 seconds for one cycle, do this exercise 50-100 times a day, and complete it in 3-5 groups. This exercise method is more laborious than the two aforementioned methods, and is difficult for some obese patients to complete. Patients can choose the method that suits them according to their actual situation.

The frequency and intensity of muscle exercises should be such that the neck feels comfortable and pain-free after exercise. Also, you should be careful not to exercise if you have neck pain, stiffness, or discomfort. If you feel neck pain, discomfort, or stiffness after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms. This can strengthen the neck muscles, enhance the stability of the cervical spine, and achieve the purpose of preventing and slowing down cervical degeneration.