How to exercise cervical muscles

Modern life is stressful, and many office workers need to work in front of computers frequently. Over time, the cervical spine will naturally become deteriorating. Everyone must not underestimate the problem of cervical pain. If it is not treated for a long time, it may cause serious cervical disease and even affect your daily life. So, what methods can we take in our daily life to exercise our neck muscles and prevent cervical diseases?

1. Supine Neck Flexion and Extension Lie flat on a bench with your head sticking out of the bench. Relax your neck and let it drop as much as possible. Relax your whole body, then use the strength of your neck to lift your head up until your chin is close to your chest, and slow down the speed. Pause for 2 to 3 seconds, then slowly lean back until the neck muscles are completely relaxed. (Note: When doing this exercise, the body should remain in a supine position with the back not leaving the bench) Pay attention to adjusting your breathing. Repeat 20 times, 5 to 10 sets.

2. Stretching is a folk method that we often played when we were children. Lean your back against a wall or a chair, and push the headrest against the wall, keeping your head and body still, and your muscles tense and contracted. Later I heard that this is called "tension"; or cross your hands and place them on the headrest, push your hands forward and the headrest backward, opposing each other, without moving your head and neck. When exercising, the neck muscles should be kept tense for 3-5 seconds, and then relaxed for 3-5 seconds as one cycle. Exercise 100-200 times a day, divided into 5-10 groups.

3. Lie on your back and raise your shoulders. I often have this feeling when I lie down to wash my hair in a barber shop. Lie on your back on the bed, remove the pillow, push the headrest back against the bed, lift your shoulders and back, hold this position for 3-5 seconds, then relax your muscles, lower your shoulders and back to rest for 3-5 seconds as one cycle, in order to achieve the purpose of exercising the neck and back muscles. Exercise 100-200 times a day, divided into 5-10 groups.

After all, cervical spondylosis is mainly caused by the fact that modern people lack exercise and sit for long periods of time, which leads to body stiffness and poor blood circulation, which naturally causes symptoms. Therefore, it is recommended that no matter how busy you are at work or study, you should take time out to exercise every day. Moderate exercise can also relax your mind and relieve stress.