Cervical spondylosis is a common disease. Anyone who has been engaged in office work for a long time, such as typing, writing, etc., will cause cervical spine injury due to improper posture. In addition, the disease is also related to cold and damp and other factors. In order to prevent the occurrence of cervical spondylosis, we should not only correct the bad posture, pay attention to moisture-proof and cold proof, but also actively strengthen the exercise and often move the neck. Here is an introduction to the eight types of cervical vertebra health exercise for you to practice at ordinary times.
Forward and backward: before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and then put your hands on your hips. In the movement, first raise your head and then lean back, inhale at the same time, look up at the sky with both eyes, and stop for a moment; then slowly lower your head forward to the chest, exhale at the same time, and look at the ground with both eyes. When doing this, close your mouth and keep your jaw as close to your chest as possible. After staying for a while, repeat it up and down four times. The gist of the movement is: stretch, relax and slow. It's better not to feel uncomfortable.
Raise arms and turn around: before doing exercises, stand naturally, look at your eyes horizontally, separate your feet slightly, shoulder width apart, and hang your hands naturally. First, raise your right arm, palm down, look up at the palm, slowly turn your body to the left, and stop for a moment. When turning around, pay attention to turning the heel 45 degrees, lean forward the body's center of gravity, then turn the body to the right rear side, inhale slowly when turning, exhale slowly when turning, and the whole movement should be slow and coordinated. When turning the neck and waist, try to turn as far as possible, stop for a moment, return to the natural style, and then change the left arm. When changing the left arm, lower the hand slowly along the ear root. Do the same after changing the arm, and repeat twice.
Left and right rotation: before doing exercises, stand naturally, look at your eyes horizontally, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. In the movement, turn the head slowly to the left, inhale at the same time in the chest, straighten the right neck, stop for a moment, then slowly turn to the left, exhale at the same time, straighten the left neck, and stop for a moment. Repeat this four times. It should be noted that the whole set of movements should be relaxed and stretched so as not to feel dizzy.
Shoulder lifting and neck shrinking: before doing exercises, stand naturally, look at your eyes horizontally, separate your feet slightly, parallel to your shoulders, and hang your hands naturally. During the movement, the shoulders are lifted slowly, the neck is reduced as much as possible. After a pause, the shoulders are slowly relaxed and put down. The head and neck are naturally extended to restore the nature. Then the shoulders are forced to sink down, the head and neck are pulled up and extended. After a pause, the shoulders are relaxed and exhaled naturally. Pay attention to inhale slowly while necking, hold your breath while staying, and relax your shoulders and neck as much as possible when loosening your shoulders. Go back to nature and do it four more times.
Swing left and right: before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, with your hands akimbo. During the action, the head slowly leans to the left shoulder, making the left ear stick to the left shoulder, and after a pause, the head returns to the middle position; then the left ear stick to the right shoulder, and after a pause, the head returns to the middle position; then the head leans to the right shoulder, and the right ear is also close to the right shoulder, and after a pause, the head returns to the middle position. In this way, the left and right swings are repeated four times. When the head swings, you need to inhale, and when you return to the middle position, you need to exhale slowly. When doing exercises, you need to relax your shoulders and neck as much as possible. It is better to move slowly and steadily.
Wave flexion and extension: before exercise, stand naturally, look at your eyes horizontally, separate your legs slightly, parallel to your shoulders, and hang your hands naturally. In the movement, the lower jaw is bent and extended in a wave form in front of the lower jaw. In the movement, the lower jaw is close to the front chest as much as possible, the shoulders are lifted, the lower jaw is bent slowly, the chest is straightened forward, and the shoulders are moved up and down slowly. When flexing and extending the mandible, inhale slowly, exhale slowly when looking up and reducing, relax the shoulders, and do two stops for a while; then reverse and do the flexion movement of the mandible, inhale when going up and down, exhale when reducing, do twice, and practice twice in front and back respectively.
After watching so much, have you learned how to do it? If you are tired, start contacting. I wish you good health.
