How to exercise cervical muscles

The cervical vertebra is the most important part of our body, and we must pay attention to its care in daily life, especially not sitting for a long time, which will affect the cervical vertebra. Cervical spondylosis will have a serious impact on our lives, so we must pay attention to exercising the cervical vertebra in daily life. So, how to exercise the cervical muscles? To solve this problem, we will briefly introduce it through the following introduction.

1. Self-resistance head tilt

Preparation: Stand with your legs naturally open and shoulder-width apart (or sit on a stool), tilt your head forward, and cross your hands behind your head. Then tilt your head back and press your hands forward with appropriate force while inhaling. When your head tilts back to the limit, pause for 2 seconds. Use your hands to apply a little more force to press your head toward your sternum, return to the preparatory position, and repeat 10-20 times. Move slowly and don't use too much force with your hands to avoid injuring your neck.

2. Self-resistance forward head pressure

The ready posture is the same as above. Start by raising your head and placing your palms in front of your forehead. Use both hands to push your head back with appropriate force, and lean your head forward. When your chin touches your chest, pause for 2 seconds, then return to the original position and lean back. Do this 15-20 times.

3. Self-resistance head leans to the left

The ready posture is the same as above. Press the five fingers of your right hand near the left temple of your head, and tilt your head from the right side to the left side with appropriate resistance from your right hand until your head tilts to the left shoulder. Stop for two seconds, then return to the original position. Do this 15-20 times.

4. Self-resistance head right side

The ready posture is the same as above. The exercise method is the same as for the left side of the head, but the difference is to do it on the right side. The action requirements are the same as above. Do all 4 exercises above so that the neck muscles can develop in a balanced way.

Through the above introduction, we know how to exercise the cervical muscles. Regular exercise of the cervical muscles is not only good for the body, but also can effectively prevent cervical spondylosis. Especially for friends who work at a desk for a long time, this method is more effective and needs to be adhered to frequently, which can play a preventive role for white-collar friends.