Anna Kurkurina: collar area of the back withers: video training, exercises, exercises, gymnastics

Anna Kurkurina (neck area): no headaches

The causes of headaches may be problems with the collar area of the back. Due to the accumulation of salts and fatty deposits in this place, the normal circulation of blood vessels leading to the head becomes difficult.

Anna Kurkurina has developed physical exercises designed for the collar area of the back, withers, which will help get rid of debilitating pain in the head, withers and neck. Gymnastics, exercises and video training will help cope with pain.

People who lead a sedentary lifestyle and those who spend a long time in one position, for example, at a computer, are most susceptible to such problems. In such cases, the neck and back are at risk of developing diseases associated with degenerative changes in the spine.

Anna Kurkurina: collar area of the back withers: video training, exercises, exercises, gymnastics from her. All this can be found in this article.

Anna Kurkurina has developed physical exercises designed for the collar area, which will help get rid of debilitating pain in the head, withers and neck.

Interesting fact! Anna Kurkurina is a famous Ukrainian athlete and coach.
She is a world champion in powerlifting and has a large number of records.

Folk remedies for getting rid of withers on the neck

Traditional methods are good in the initial stages, as well as as help in more advanced cases. First, let's introduce new rules in our lives:

Sleeping area. Hard orthopedic mattress, flat pillow, preferably orthopedic;
Workplace. The chair and table are suitable in size, providing a level seat at the table, if necessary, supplemented with orthopedic mats and pads;
Correct posture. If it is not there, we develop it with the help of exercises, correctors, massages;
Cryotherapy. After a hot shower, be sure to finish with a cold one. The contrast for the withers is dangerous and causes it to retreat even in the most advanced cases.

Traditional methods are very diverse:

Treatment with leeches. Very successful in cases of hypertension, when massage is strictly contraindicated;
Mix 20 drops of propolis and 1/3 cup of castor oil. Mix. Rub into the problem area 2 times a day;
3 parts homemade milk, 3 parts honey, 1 part bay leaf and the same amount of grated onion. Apply to the withers, cover with linen (necessarily contact with linen) cloth, cellophane and cover with a blanket for half an hour. Wash off with warm water and wrap up overnight;
Mix heparin and troxevasin ointment and rub in 3 times a day;
Mix alcohol and honey in equal quantities, apply to the withers and wrap overnight;
Black clay is mixed with hot water, formed into a plate and applied to the heated body. Cover with a blanket for an hour.

Anna Kurkurina: warm-up before training

To prepare for classes, you should warm up the muscles in the neck and shoulders. Movements should be light, without tension.

The following exercises must be performed:

Warm up the withers muscles for a minute , raising your shoulders at a fast pace. The head is lowered down.
For the next 2 minutes, the same movement is done with weighting alternately with one and then the other shoulder, but not up and down, but diagonally. To do this, you can pick up dumbbells, books, and water bottles. Please note that the arm should not bend. In this case, the shoulder is retracted as far back as possible and rises up.

What is a widow's hump on the neck? Symptoms in women

At the junction of the cervical and thoracic spine, stagnation processes increasingly occur with age. In the projection of the 7th cervical vertebra, adipose tissue accumulates, which leads to the formation of a compaction called the widow’s hump or withers.

The term itself appeared in the Middle Ages, when many mature women who had become widows had a specific bulge on the back of their neck. The tumor not only has a negative impact on appearance, but can also cause health problems, although in the early stages it does not cause discomfort.

With the development of pathology, the following manifestations arise:

impaired sensitivity of the skin of the hands, numbness, tingling;
limited neck mobility, pain;
headaches, pressure surges;
deterioration of posture;
memory impairment, sleep problems;
problems with urination.

Anna Kurkurina: collar area of the back, withers

Conventional exercises are rarely aimed at working out this collar area. But to ensure the normal condition of the shoulder girdle and neck, special exercises for this area are required.

Anna Kurkurina, exercises for the collar area

Exercises must be done standing:

The shoulder moves back and forth. In this case, the scapula is retracted to the spine as much as possible. Runs for 2 minutes. Dumbbells in hands. The body is held straight.
At the end of the exercise, be sure to stretch your neck as much as possible. To do this, lower your head down and place your hands clasped in your hands on the back of your head. Try to raise your head, but your hands should prevent this. You should feel the tension in your neck muscles. 10-15 seconds are enough for this.

Exercises for withers from Anna Kurkurina

Regular exercises will help get rid of salt deposits in the collar area of the back and withers. the necessary exercises, exercises and gymnastics . In addition to improving the motor ability of this part of the skeletal system, the overall well-being and functioning of the brain changes.

Exercises:

The shoulders and withers are worked on. The arm is bent and the elbow is pulled back as far as possible. Each hand makes a movement for 1 minute. When finished, stretch for 10 seconds. You can hang on the horizontal bar or, squatting slightly and lowering your head, place your hands under your knees.
The arm with the apparatus, for example, with dumbbells, is bent at the elbow joint, raised to the side and pulled back. The shoulder blade approaches the spine. Only the elbow rises to shoulder level.
Stretching. Straight arms raised above your head. Bend slightly at the waist. One leg is extended forward to the distance of the foot, resting on the floor. Knees slightly bent. If it is difficult to maintain this position, you can put your hands on your head. After 20 seconds, slowly rise and change legs.

Remember! By devoting 10 minutes of daily time to exercise, you can forget about headaches associated with impaired blood supply.

Folk recipes

It is worth noting that these recipes themselves can only help in the initial stage. But as an addition to exercises, they will work well. Here are the recipes.

mix liquid honey and vodka in equal proportions, rub the withers, cover with a gauze cloth and wrap with a scarf. The duration of the procedure is 2-3 hours, the length of the course is 14 days;
steam 3 bay leaves, chop, grind the onion through a meat grinder, mix the resulting ingredients with milk and honey (3 tbsp each). Make a compress for 30-40 minutes;
2 tbsp. l. mix castor oil with 10 drops of propolis alcohol tincture, rub into the withers or use as a massage product;
A chicken egg compress, 3 tbsp, will help reduce the lump. l. vegetable oil, 50 ml of turpentine and 50 ml of vinegar 6%. Rub the problem area, rinse with warm water after 20-30 minutes.

Prevention of the formation of withers in the collar area is body weight control, moderate physical activity, and an active lifestyle.

Anna Kurkurina, home workout for every day

Fans of Anna Kukurkina's method were able to quickly correct their figure. At the same time, the emphasis was on losing weight and strengthening muscle mass, without reducing their volume. At this time, the amount of fat contained in the body decreased.

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Physical exercise should be given at least 40 minutes daily. At the same time, you should adhere to proper nutrition. Training is carried out in an intensive mode with a large number of repetitions.

Hand exercises (Anna Kurkurina)

Arm workouts developed by Kurkurina are intended primarily for triceps . It is this part of the upper limbs that most requires correction, as with age it becomes flabby and takes on an unaesthetic appearance.

Warm up your hands first. Having clasped your fingers together, you make quick wave-like movements with your hands. Then the elbow and shoulder joints are connected.

To work this muscle, you should do each exercise 12-15 times . If the weight is not too heavy, then you can increase the number of repetitions to 20.

Exercises:

Take dumbbells. Raise your hands up. In this case, the elbows should not diverge to the sides. Alternately lower your arms above the elbow and down behind your back. At this moment, the triceps (extensor muscle) works. Then join your hands and continue working in the same way. Make sure that your elbows point straight at the ceiling and your hands fall behind your back as low as possible.
Take a dumbbell in one hand and lift it vertically above your head. The second arm is bent behind the head, and the hand is placed on the forearm of the first. Lower your arm with the apparatus, bend your elbow to the level of the opposite shoulder, and then straighten it.
Squat down slightly, leaning forward a little. Bend your arms at the elbow joints and move them as far back as possible. Elbows raised above the back. Then straighten your arms. Moreover, the humerus should not move. At the end of the exercise, extend both arms behind your back and freeze in this position.
Push-ups are done in such a way that the triceps work. To do this, the hands rest on the floor at the level of the nipples. Do 10–15 push-ups.

Attention! According to the author, if a muscle ache after training, this means that the training was beneficial.

Anna focuses on mandatory stretching of the tendons after the exercises. To stretch the worked muscles, bend your arm and move it as far as possible behind the opposite shoulder.

Anna Kurkurina: leg exercises

One of the advantages of exercises aimed at developing leg muscles is their simultaneous impact on the abdominal muscles and some other muscles. Working out the lower extremities helps to correct the entire body.

Having felt that you can no longer continue to perform a physical exercise, you need to overcome yourself and do the exercises through the fact that I can’t.

Such workouts are the most energy-intensive and help burn a large number of calories. The main attribute of these exercises is a bench.

Exercises:

Stand next to the bench. Step on it with your left foot, and at this time your right, bent at the knee, rises up as much as possible and then lowers to the floor. Change leg.
With your right foot, take a step to the right, squat down and stand up. The speed of the exercise is not important, but 10-15 repetitions are required. Then do this movement with your left leg.
Kneel on the floor. Bring your legs together. Moving your right leg forward and to the side so that a right angle is formed from the knee to the floor. Then do the same with your left foot and stand up. The faster you do the exercise, the greater the load and effectiveness. But if it’s hard, you can do it slowly. 10-15 repetitions are enough.
After making a half squat, move your pelvis back and lift your leg back to the side and lower it to knee level. The exercise should be done 10 times with each leg.

In one workout, it is recommended to do at least 2 sets of these exercises , with a break between sets of 1-2 minutes. According to Kurkurina, the effect occurs at the moment when strength is running out.

Having felt that you can no longer continue to perform a physical exercise, you need to overcome yourself and do the exercises through the fact that I can’t. It is at this time that efficiency increases significantly.

At the end of the workout, muscle stretching is mandatory. To do this, sit on the floor and spread your legs, try to stretch as much as possible to one leg, and then to the other. The main thing is that the movement is smooth. Otherwise, injuries and tendon rupture may occur.

Anna Kurkurina: exercises for the buttocks

These exercises can be done both in the gym and at home . First of all, the joints of the legs are warmed up, movements are made in a circle in the ankle and knee joints. Then the body warms up with squats (feet shoulder-width apart).

To do this, it is enough to sit down 20 times.

Then proceed directly to the exercises:

Rising to a high level. You can do this exercise at home by simulating climbing stairs. From a kneeling position with your feet together, stand up to your full height, placing your feet shoulder-width apart and resting on your heels.
Position: lying on your back. Cross your arms behind your head. Raise your legs above the floor by about 50 cm and do movements similar to riding a bicycle. At the same time, try to touch the opposite knee with your elbow. Do not touch the floor with the spatulas. At first the movements are slow, but gradually increase and by the end they should be maximum.
Stand on a step or chair and grab secure ledges with your hands in front of you. Bend one leg at the knee and squat so that the bent leg almost reaches the floor behind the step. Then rise on one leg.

The exercise is done 10 times in 2-3 trips. For trained individuals, it is better to do 4 to 6 approaches.

Anna Kurkurina: super exercise for back muscles

This complex can be performed by almost anyone. It is performed smoothly and slowly. No special equipment required.

Exercises:

Sit on the floor. Hands in front of you. The back is straight. Legs are bent, feet rest on the floor. Slowly lean back until you feel like your back is starting to hunch. Freeze for a few seconds and slowly return to the original position.
Similar to the first exercise, but the arms are spread out to the sides as the torso leans back, and when lifted, they return to the position in front of you. This increases the stress on your back.
Similar to the first exercise, but with your arms raised up.
Exercise cat. Get on all fours and, smoothly arching your back, make a cat movement.

Each exercise is performed 4 times, and stretching is required between them. To do this, try to assume the fetal position. Lying on your back, wrap your arms around your bent legs. The knees are pulled up to the chin. Stay in this position for 10 seconds.

Anna Kurkurina: strength training

Exercises with dumbbells are not only available to men.

They are also effective for women:

Take a projectile in each hand. Lower your arms along your body. When squatting, transfer the load to your heels.
From the rack straight, dumbbells in your hands, step to the left and squat, stand up and put your foot down. Then repeat on the other leg.
The second exercise is made more difficult by bending the body 4 times from side to side during each squat. The arm bends at the elbow while bending.
A step back is taken. The knee is lowered as far as possible to the floor. Bend your arms at the elbow. Place your leg, lower your arms along your body.
The previous exercise is complicated by raising your arms with dumbbells up above your head during a squat.
From the stance, a step forward is taken straight, the body also bends forward. The arms are bent and pulled back as far as possible. Then take the starting position.
Sit down, lean on your straight arms. Stretch one leg back, resting on your toes, then change legs. Do 1 push-up on the floor. Return to original position.

Each exercise is performed 15-20 times. Perform 3 passes. After each of them, stretch all the worked muscles.

Anna Kurkurina's exercises, aimed at developing muscles, are gentle on the cardiovascular system and joints.

Between strength exercises, Anna advises jogging for 2-3 minutes on the treadmill. Since it is necessary to change strength and aerobic exercise.

Meaning for humans

The lump in the collar area looks like a fold of fat or cartilaginous formation. It is easy to feel and diagnose yourself. The withers are located between the 6th and 8th cervical vertebrae.

In fact, in the initial stage it is a clot of lymph.

At this stage, timely measures can completely eliminate the disease and prevent its serious complications.

Then osteochondrosis develops: the trapezius muscles become asymmetrical, the vertebrae experience uneven loads, blood circulation and lymph exchange are disrupted. There is an active accumulation of lymph and adipose tissue, destruction of intervertebral tissues, stiffness of neck movement, crunching in the spine, numbness of the fingers, dizziness and, as a result, pain.

Pain is a symptom that finally forces a person to see a doctor and hear a disappointing diagnosis: osteochondrosis or, even worse, a herniated cervical vertebrae. The danger of this disease is often underestimated. Osteochondrosis can cause very serious vascular diseases. Blood supply and venous outflow are disrupted, which affects memory and mental abilities and causes severe headaches.

Anna Kurkurina: training in the gym

Carrying out training in the gym according to Anna Kurkurina’s method provides the most effective effect on the muscle groups being worked. A variety of exercise machines used for individual muscle groups simplify the training process.

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Kurkurina recommends visiting gyms and using exercise equipment to protect yourself from a traumatic situation. There is also the opportunity to study under the guidance of a trainer.

Here you can quickly lose excess weight by performing basic exercises on the machines , during which all the main muscles are worked.

Drug treatment

If the disease has gone far enough and is accompanied by inflammatory processes in the muscles and ligaments, it becomes difficult to cope with it only with gymnastics and massage. It is necessary first of all to relieve pain and remove inflammation. A visit to a neurologist cannot be postponed; only after drug treatment can you begin health-improving exercises.

All this can be avoided if, for preventive purposes, you regularly do exercises with Anna Kurkurina to strengthen the periarticular tissues of the spine. Gymnastics classes guarantee a surge of vivacity, energy and good mood.

Finally, some friendly advice from Anna: lose weight, everyone who carries extra pounds, change your lifestyle, move more, swim, balance your diet, normalize your sleep, regulate your exercise and be sure to do daily exercises! Remember that your health is in your hands.