How to exercise the cervical spine

How to exercise the cervical spine

The cervical vertebra is extremely important in the human body structure, and the role it plays is irreplaceable by other joints. If there is a problem with the cervical spine, it will cause you a lot of discomfort and have a great impact on your quality of life. Severe cases of cervical spondylosis will cause many joint complications, which can easily lead to a disease-ridden situation. Below, we recommend some ways to help exercise your 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.

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.

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. The direction is opposite to the left style, but the movements are the same.

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 methods can help exercise the cervical spine and play a vital role in preventing cervical spine. Playing basketball or badminton regularly can also help prevent cervical spondylosis. Preventing cervical spondylosis is definitely easier and more practical than treating it. Regular exercise does no harm and can improve the body's resistance to disease.

<<:  What exercises can strengthen your knees?

>>:  How to exercise back muscles

Recommend

How to exercise chest muscles with bare hands

Exercising chest muscles is the dream of many boy...

Solve this mystery and you will be healthier

In India, qigong and qigong practitioners are col...

I touched this thing during my weight loss period, and everything was in vain.

When losing weight, many girls can no longer eat ...

What are the yoga moves for lifting your butt?

Many people ask me why my butt is so perky. Actua...

What are the combat strength training plans?

Many friends who learn martial arts will choose s...

Which is better, a spinning bike or an exercise bike?

In our lives, there are many ways to exercise, an...

Can I practice yoga during my period?

Many people lie in bed for a few days during thei...

Aerobics

Nowadays, female friends are paying more and more...

What is the best speed for jogging on a treadmill?

Nowadays, many young people go to the gym or use ...

What are some tips for losing weight through exercise?

Maybe everyone is now looking for various ways to...

Steps of the leg slimming resistance band

Modern people are busy with work and life, so the...

Is it good to do yoga every night?

Many friends usually practice yoga during the day...

How to do seven-day slimming yoga exercises

In this era of pursuit of efficiency, efficient t...

Does abdominal muscle training affect height growth?

For every male friend, having perfect muscle line...

How to relieve shoulder fatigue?

In our daily lives, many people have experienced ...