Effective ways to exercise the cervical spine

In our current life, many of our friends are troubled by diseases such as cervical spondylosis, especially some white-collar workers, who will suffer from cervical spondylosis if they try to use computers. If this condition is not treated and relieved in time, it will cause great harm to everyone's health. Next, the editor will recommend several effective methods to exercise the cervical spine to friends, which will protect your health well!

1. Rotate left and right: Stand or sit, rotate your head left and right alternately. Move slowly. When you rotate to the maximum limit, stay for 3-5 seconds to fully stretch the muscles, ligaments and other tissues. Rotate left and right 10 times each.

2. Stretch your neck and back: the posture is the same as above. Relax your shoulders and let them droop. At the same time, raise your neck as high as possible, as if you are holding a ball with your head. Continue for 3-5 seconds. Repeat 10 times.

3. Lift shoulders and shrink neck: Stand with shoulders relaxed and naturally lifted upwards while shrinking neck downwards. Stay for 3-5 seconds, then relax naturally. Repeat 10 times.

4. Relax your shoulders: Stand with both upper limbs naturally relaxed and your shoulders naturally moved forward for 3-5 seconds, pausing in the middle before expanding backwards.

5. Around the neck: The body position is the same as above, the neck is relaxed, breathing is natural, and the head is slowly turned. Repeat 10 times alternately in clockwise and counterclockwise directions. The patient stands with his hands on his hips, and the head tilts to the left, then to the right. The movement should be slow and the amplitude should not be too large. Repeat 20 times.

6. Left and right side neck movements: The patient stands. Put your hands on your hips and tilt your head to the left or right without too much movement. Repeat 20 times.

Cervical spine precautions:

1. It is forbidden to lower your head for a long time. Head tilt exercise.

2. Do not drive for a long time. If your neck is in one position for more than 2 hours, you must move your neck and do some cervical exercises.

3. Large and sudden movements are prohibited.

4. The pillow height should be appropriate and you should pay attention to stiff neck.

Do you understand all the above recommended methods to protect the cervical spine? If you want to be healthy, insist on exercising at home in your life. Good exercise methods will definitely make you healthier and healthier. Free from the worries of cervical spondylosis, everyone's work will be smoother.