What exercises can protect the cervical spine?

Many cervical spine diseases are directly related to the aging of bones or bad living habits. If cervical spine diseases are not well treated and controlled, they will be very detrimental to physical health. Severe cervical spine diseases may also cause other more serious disease symptoms in the body. So what exercise can protect the cervical spine? Let us introduce it in detail below.

Section 1: Stretching: (Standing or sitting)

1. Make fists with both hands and raise them upwards, while straightening your chest and taking a deep breath. Stretch your hands above your head and pause for 3-5 seconds. Then slowly lower your hands from both sides of your body and let them fall back to the sides of your body while slowly exhaling. This section of the movement can be done 1-2 times; pay attention to regulating your breathing, put aside distracting thoughts, and remember to control your body when relaxing.

2 Pay attention to stretching your body, gently bend over to 90 degrees, and stretch your arms out like a flying roc, but don't lift your head. The higher the better. Keep doing this for 5 minutes. This movement can help you increase the toughness of your cervical spine muscles.

Section 2: Shaking your head: (Standing or sitting)

Note that the movements in this section must be slow. Do not shake your head randomly without direction or use too much force, otherwise it may cause damage to the soft tissue of the neck and cause dizziness. It is better to control the strength and angle of the movements naturally and not force them. The steps are as follows:

(1) Place your hands on your waist and turn your head 80-85 degrees to the left with your neck as the axis, then return to the center position. Similarly, turn your head to the right with your neck as the axis, then return to the center position.

(2) Put your hands on your waist, straighten your head, tilt your head forward about 45 degrees (i.e. lower your head), return to the center position, tilt your head backward about 45 degrees (i.e. raise your head), and return to the center position.

(3) Put your hands on your waist and straighten your head. Move your head to the left about 45 degrees, then return to the center position. Move your head to the right about 45 degrees, then return to the center position.

The above is one action cycle, repeat 4-8 times;

(4) With the neck as the center, shake the head counterclockwise for three consecutive circles and return to the center position (note that the deviation angle from the axis of the cervical spine should be about 40 degrees, not too large, and the speed should be slow). Each circle should take about three seconds; then shake the head clockwise for three circles and return to the center position. The above is one action cycle, repeat 2-4 times, not too many times;

(5) Interlace the fingers of both hands and place them behind the head at the cervical spine. Tilt the head back and then forward. Repeat this action 4 times.

When talking about the cervical spine, the lumbar spine cannot be ignored. Only when the lumbar spine is in good condition can you walk and sit upright. A graceful girl is naturally loved by everyone. We provide healthy protection for your beauty.

Section 3: Rub and soften the waist: (Standing or sitting)

Place your palms on your waist, rotate your left hand clockwise (and your right hand counterclockwise) for 12 circles, then pause for 5 seconds, and then rotate your hands 12 circles in the opposite direction. Repeat this action 2-4 times. After rubbing your waist, you will obviously feel the warmth in your waist. This is to unblock the stiff muscles and warm up for the following movements.

Section 4: Waist twisting exercise: (standing or sitting)

Make half fists with your hands, tighten them in front of your chest, stretch your arms to both sides of your body, then twist your waist to the left and then to the right. Repeat 8-16 times. This can exercise the lumbar spine, increase flexibility, and make the upper body more slender.

After reading the above introduction, you will have a comprehensive understanding of what exercises can protect the cervical spine. In normal times, you must follow the instructions to protect your cervical spine. The cervical spine is a very important part of the body. When doing exercise, you must pay attention to controlling the amount. If the amount of exercise is too large, it will be detrimental to protecting the cervical spine.