What are the neck health exercises for adults?

Every day when you sit or stand, your neck has to bear the weight of the brain. After a long time, you will feel discomfort in your neck, and neck diseases will appear, which will increase the impact on the neck and nerves. You must control the occurrence of neck diseases. People with a history of diseases should also prevent and control this. You can do neck health exercises to protect your neck. This set of exercises can prevent or stop diseases. Doing it frequently has a protective effect on the neck. So what are the neck health exercises for adults? The main types of movements are:

1. Exercise the head and neck, bend forward and backward, and turn left and right. Turn slowly without too much force. The number of times you do it depends on the individual. It feels very comfortable after doing it. You must pay attention: when doing cervical spine exercises, the speed must not be too fast or too violent, it must be done slowly.

2. Use multiple fingers (index, middle, ring and little fingers) to massage your neck twenty to thirty times.

3. Pinch the shoulder muscles twenty to thirty times.

4. Pay attention to lowering your head less often. Take a break at least once every one or two hours of work. When resting, tilt your head back or lie flat to allow your cervical spine to rest. Patients with cervical spondylosis should be careful not to turn their heads suddenly back and forth, and must not rotate the cervical spine or massage the neck diagonally.

5. Do more sit-and-shrug and chest expansion exercises: This has a very good effect on numbness and pain in the shoulders, back, arms, and hands caused by neck muscle strain and cervical spondylosis.

6. You can practice dry land swimming movements (fake swimming) at home, and do various swimming postures: (freestyle, backstroke, breaststroke, butterfly stroke).

7. Make circles with your chin forward (like a goose stretching its neck). The direction is: first make circles from bottom to top.

8. Cross the fingers of both hands, place them behind your head, push your hands forward, and push your head and neck backwards. This can reduce the symptoms of stiffness, numbness, and soreness in the neck, shoulders and back.

9. When you are resting, often use a hot water bottle and apply it under your neck. Hot compress is very effective in relieving cervical spondylosis.

10. Neck muscle strain and cervical spondylosis are also related to bad sleeping posture: (always sleeping with a pillow that is too high or too hard). Because it lasts for a long time, it will cause imbalance of the paravertebral muscles, ligaments and joints, and accelerate the degeneration of the cervical spine.

People with cervical spondylosis should pay attention to the pillow they use when sleeping: the center of the pillow should be slightly concave, with a height of 12-16cm. The neck should be resting on the pillow, not hanging in the air, and the head should be kept slightly tilted back. For those who are accustomed to side sleeping, the pillow should be placed at the same height as the shoulder. When sleeping, do not lie down and read, and do not put your hands above your head for a long time.

11. Rub and massage the neck and shoulder muscles more often, including the Dazhui, Jianjing, Fengchi, Baihui, Naohu, Zhongfu, Yunmen, etc. points.

What are the health exercises for adults in the neck? The above article analyzes the health exercises for the neck. The most important organ in the neck is the cervical vertebra. When you often maintain a certain posture, you can feel soreness and pain. In severe cases, the pain will worsen and directly affect the movement of the head. There are also many types of neck diseases. Patients should pay attention to neck discomfort, seek medical treatment and conditioning as soon as possible if there is any abnormality, do health exercises regularly, and effectively stop neck diseases to prevent their occurrence from affecting the neck.