How do office workers do cervical spine exercises?

Cervical spondylosis is most likely to occur in office workers, mainly because many people maintain a fixed posture while working at their desks, which can easily lead to problems with the cervical spine. In fact, as long as you exercise your cervical spine appropriately on a regular basis, you can effectively prevent cervical spondylosis. This is something that office workers must pay special attention to. So, how do office workers do cervical spine exercises? Let’s take a look at some exercises to prevent cervical spondylosis.

Bend forward and lean back: Before doing the exercise, stand naturally, look straight ahead, spread your feet slightly apart and parallel to your shoulders, then put your hands on your hips. When doing the movement, first raise your head and lean back, while inhaling, looking up at the sky, and stay there for a moment; then slowly lower your head forward to your chest, while exhaling, looking at the ground. When doing this movement, close your mouth and keep your lower jaw as close to your chest as possible. After pausing for a moment, repeat up and down four times. The key to the movement is: stretch, relax, and slow down so as not to feel uncomfortable.

Raise your arms and turn around: Before doing the exercise, stand naturally, look straight ahead, separate your feet slightly, shoulder-width apart, and let your hands hang naturally. When doing the movement, first raise your right arm with your palm facing down, look up at your palm, then slowly turn your body to the left and stay for a moment. When turning, pay attention to turning your heel 45 degrees, leaning your body's center of gravity forward, and then turning your body to the right rear side. Inhale slowly while rotating, and exhale slowly while turning back. The whole movement should be slow and coordinated. When turning your neck and waist, try to turn until you can't turn it anymore. Stay for a moment, return to the natural position, and then switch to the left arm. When changing to the left arm, slowly press down the lowered hand along the ear. After changing arms, do the same thing again, and repeat back and forth twice.

Rotate left and right: Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and put your hands on your hips. When doing the movement, first turn your head slowly to the left, inhale into your chest, straighten the right side of your neck, stay for a moment, then slowly turn your head to the left, exhale, straighten the left side of your neck, and stay for a moment. Repeat this alternating pattern four times. It should be noted that the whole set of movements should be relaxed and stretched so as not to feel dizzy.

Any disease can be avoided as long as we know the correct preventive measures. The same is true for cervical spondylosis. After we know how office workers can do cervical exercises, we can achieve the greatest effect of preventing cervical spondylosis by taking a little time to exercise during work. I hope everyone can pay attention to it.