Neck, shoulder and knee exercises

There are many kinds of sports in life that are very helpful to our body. Moderate exercise can enhance our physical fitness. Nowadays, not only the middle-aged and elderly people have problems with their necks, shoulders and knees, but even many young people have such problems to a greater or lesser extent. For example, if they sit in front of the computer for a long time, their neck and shoulders will feel uncomfortable, and the elderly sometimes have pain in their knee joints, and so on. Today I will teach you how to do exercises for your neck, shoulders and knees. Let’s move together.

The cervical vertebrae and knees are important joints that are indispensable for our standing body and neither can be missing. Therefore, it is particularly important to protect the neck, shoulders and knees. Not only protection, but also doing more exercises and persisting in exercising are also very beneficial. But you also have to find the right way to exercise.

Neck and shoulder exercises:

1. Look up at the sky and down at the earth

When looking up at the sky, tilt your head back as far as possible, and when looking at the ground, bring your chin as close to your chest as possible. Repeat 10 times.

2. Rotate left and right

Slowly rotate your head to the left or right, stretching your shoulders and back to their maximum limit (don't use too much force). 10 times in a row.

3. Lateral flexion

You should slowly bend sideways from left to right, with your ears close to your shoulders, keeping your body and shoulders still, and repeat 10 times.

4. Draw a circle with your head

Move your head in circles from right to left, reaching your limit in each direction, trying to straighten your neck muscles, and repeat 10 times.

Knee Exercises:

Before exercising, you must do warm-up exercises. You can use massage to relax the muscles around the knee joint or use muscle stretching to relax the muscles. When exercising, people are in

Lie on your back with your calves on the edge of the bed. Slowly and evenly straighten your knees from a flexed state. Hold for 5 seconds, then slowly lower them and rest for 10 seconds. 10 times is a set, do 3 sets, and rest for 3 minutes. After training, the legs need to be massaged or stretched again to reduce fatigue of the affected muscles and avoid injuries. Zhu Kecai said that exercising three or four times a week is enough.

After learning so much, do you have any experience? But you also need to pay attention during exercise. Avoid dampness and coldness in daily life and work. Do not blow air conditioners or fans directly in the summer. Keep warm in cold weather. Dampness and coldness are important factors that can easily lead to neck, shoulder and knee pain. Therefore, in addition to regular exercise, you should also pay attention to your lifestyle habits.