How to do yoga cervical exercises?

In recent years, due to the rapid development of science and technology, people's lives have undergone tremendous changes. For example, many people need to sit in the office for a long time to work, and young people generally cannot do without mobile phones. They often lower their heads to play with their phones or watch movies. These habits are very harmful to the cervical spine, so you must pay attention to protecting the cervical spine in daily life, such as doing yoga cervical exercises. The following will teach you the correct way to do this exercise.

How to do yoga cervical spine exercise:

Cervical spondylosis has become a common disease. Five cervical exercise animations can help prevent and improve cervical pain.

Raise your hands above your head with your palms facing up, tilt your head back as far as possible, and look at the backs of your hands for 5 seconds.

Place your palms down on your shoulders, rotate from back to front, and then from front to back, 30 times each.

Cross your hands and place them on your neck, tilt your head back, and push your hands forward to create resistance 10 times.

Slowly tilt your head toward your left shoulder for 5 seconds, return to the neutral position, then tilt your head toward your right shoulder for 5 seconds, 15 times per set.

Put your hands on your hips, first lower your head so that your chin is close to your chest, then raise your head and lean back, 15 times in a set.

It is worth mentioning that long-term sitting with bad posture will lead to deformation of the cervical spine and form the typical "neck protrusion". Taylor Swift and Yang Mi are typical examples. Many entertainment reports point out that Liu Shishi has an extraordinary temperament, which is understandable. As a celebrity artist, body shape is certainly very important. Stretching your neck forward not only affects your personal temperament, but may also cause pain when you get older.

It is really necessary to stretch your muscles, twist your neck and waist. During every holiday, Xiaojia stays at home, doesn't go out, and doesn't exercise. Over time, Xiaojia's health is not as good as before, and he really feels old.

It is imperative for Xiaojia to try out the set of "cervical spine exercises" yoga introduced today. Just take out your yoga mat and start practicing right away!

1. Tree Pose

1. First stand in Mountain Pose with your upper body upright, then bend one leg and lift it up, with the sole of the foot facing the other leg and touching it, and slowly lift it up to a certain height;

2. Then slowly raise your hands from both sides across the air, and put your hands together above your head, with your arms slightly bent.

2. Easy sitting

1. First, kneel on both knees, keep the upper body upright, make sure the legs are close together, and the insteps are close to the ground, then sit up, with the thighs and buttocks pressing on the calves and heels;

2. Then tighten your buttocks, bend your waist and back, lean your upper body backward, open your shoulders, and open your hands from an upright position from both sides, extending slightly backward and downward.

1. First, stand in Mountain Pose, then bend your right leg to the right and take a big step. Pay attention to the distance between your legs and make sure the movements are done properly.

2. Place the left leg on the ground with the edge of the foot on the left side, bend the upper body slightly to the right, and keep it in a straight line with the left leg; open both hands from both sides, slightly tilting one up and the other down, to make an open hug gesture.

1. First, sit cross-legged on the ground, keep your upper body upright, then bend one arm to make a declaration, and place it behind your temple. Bend the other arm and place it on the back of your head, clasping it with the previous hand, with both hands stretched out;

2. Then change the position of one leg, still sitting cross-legged, but the difference from before is that this time the legs are not close together, then slowly lift the calf, and keep the ankle and the back of the foot close to the arm.

1. First stand in Mountain Pose, then lean your upper body downward, tighten your buttocks, and slowly lift one leg from behind. Make sure your foot is straight, your leg is stretched as straight as possible, and your upper body is at a slight angle to the ground.

2. Then cross your arms, spread your fingers and place your palms facing each other.

1. First, spread your hands and fingers apart to support the ground, kneel on your knees, with your feet touching the ground, and your hands and feet as wide as your shoulders. Pay attention to keeping your upper body in the proper posture, and do not hunch or bend;

2. Then tighten your buttocks, keep one leg bent, open it outward on the ground, and then slowly lift your leg to a certain height. Note that your calf should be suspended in the air, not swinging down at will, and your foot should be straight;

3. Then expand the other shoulder, reach back with your backhand, and grab the sole of the raised leg.

1. First, do a side plank support with your body, spread your five fingers slightly vertical to the ground, lean your body to the side, tighten your hips, and push your feet against the ground;

2. Then keep the lower leg still, bend the upper leg, place the sole of the foot on the lower leg, and move upward along the lower leg to the position near the knee. Slowly lift the other hand from that side, pass through the air, and stretch downward beside the head.

A good posture not only gives people full confidence, but more importantly, it is a sign of a healthy life. Love life, love sports! In the new year, we must be full of confidence and energy, so! Everybody get moving!

Regarding protecting the cervical spine, Xiaojia has something to say: After sitting for a long time, turn your neck, stretch forward and lean back, and sway left and right. It is difficult for the cervical spine to not be young.