What are the exercises to exercise the cervical spine?

Office workers and students need to work at their desks for long periods of time. Working at a desk for a long time can easily lead to cervical problems and cervical pain. In the past, cervical spondylosis was mostly a disease that affected middle-aged and older people, but now it is occurring at a younger age, with more young people suffering from cervical spondylosis. If you pay more attention to it in daily life, you will not suffer from cervical spondylosis. Next, let’s take a look at exercises that can help exercise the cervical spine!

Steps/Methods

1. Preparation: You can sit cross-legged on a mat or on a chair, with your back straight, your neck stretched as far as possible, your jaw slightly retracted, your arms relaxed and hanging down, and your shoulders slightly open backwards. Feel the whole body fully stretched, hold for 5 seconds, and then slowly relax.

Be careful not to close your eyes and look forward. Forward bend: From the preparatory position, slowly bend your neck forward and lower your head. Open your shoulders and pull your shoulders backward until the neck and shoulder muscles feel tight. Hold for 5 seconds, then slowly relax and return to the original position. If you already have neck discomfort, it is not recommended to do the backward leaning movement in the "M" exercise to avoid aggravating the symptoms.

Exercises for cervical spondylosis

2. Left-side pose: From the preparatory pose, slowly tilt your head to the left, feeling your left ear close to your left shoulder, until the muscles on the right side of your neck and shoulder feel tense. At the same time, stretch your right arm downward as far as you can, keeping your spine straight, then slowly relax and return to the preparatory pose.

Exercises for cervical spondylosis

3. Right Pose: From the preparatory position, slowly tilt your head to the right, bringing your right ear and right shoulder close to each other. Opposite to the left side, action 4, left turn: from the preparatory position, twist your head to the left and try to look behind your body, but do not turn your body. Hold for 5 seconds and return to the original position.

5. Right Turn: From the preparatory position, the head twists to the right, which is opposite to the left turn in the opposite direction, but the movements are the same.

The above are exercises that can help exercise the cervical spine. Be sure to be gentle when exercising to avoid hurting your neck. Generally, if you work at a desk for more than 45 minutes, you should stop your work and take a break, and do some exercises to protect your cervical spine. Doing more exercise after get off work or in your spare time can help prevent cervical spondylosis.