1. Basic posture: Before doing all kinds of training movements, stand naturally, look straight at your eyes, keep your feet shoulder-width apart, droop your hands naturally and relax your whole body.
2, lean forward and lean back: hands akimbo, first look up and lean back, while exhaling, eyes looking at the sky, pause for a minute; Then slowly lower your head to the chest position, inhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times.
3. Raise your arm and turn around: first raise your right arm, palm down, look up at your palm, turn left slowly, and stop for one minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down the hand and slowly press it down along the ear root. After changing the arm, do the same action and repeat it twice.
4, left and right rotation: hands akimbo, first slowly turn your head to the left, while inhaling on your chest, let your right neck straighten, stop for a minute, then slowly turn to the left, while exhaling, let your left neck straighten, and stop for another minute. Do this repeatedly and alternately for 4 times.
5. Lift your shoulders and neck down: slowly lift your shoulders and neck down as much as possible. After stopping for a minute, slowly put down your shoulders and relax, and naturally stretch your head and neck to restore nature. Then, sink your shoulders hard and stretch your head and neck upward. After stopping for a minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.
6. Swing from side to side: the head slowly tilts to the left shoulder, so that the left ear sticks to the left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. Repeat this for 4 times, inhale when your head swings, exhale slowly when you return to the middle position, and try to relax your shoulders and neck when doing exercises. It is better to move slowly and steadily.
7. Wave-like flexion and extension: the mandible bends and stretches downward and forwards in a wave-like manner. When doing this action, the jaw should be as close to the chest as possible, the shoulders should be raised, the jaw should be flexed slowly, the chest should stand forward, and the shoulders should move up and down slowly. Inhale slowly when chin flexes and stretches, exhale slowly when head is raised and restored, relax shoulders, and make two one-minute pauses; Then do jaw extension and flexion in reverse, inhale from top to bottom, exhale when restoring, and practice twice on both sides.
If aerobic exercise has no relieving effect, it means that cervical spondylosis is serious and must be treated. Kawaki cervical vertebra is generally recommended for the best treatment.
Cervical spondylosis is caused by long-term strain of cervical spine, hyperosteogeny, or disc herniation and ligament thickening, which leads to compression of cervical spinal cord, nerve root or vertebral artery. There are few cases of cervical spondylosis cured clinically. Regarding the prevention and treatment of cervical spondylosis, physical therapy can be used, mainly including traction therapy, low-intermediate frequency electric pulse (electric massage), infrared physiotherapy, magnetic therapy and hot broaching therapy. Moreover, the five functions form the ipsilateral full energy field, and the comprehensive treatment effect is remarkable. In addition, it is recommended to exercise regularly and do cervical exercise, which will be of great help to the recovery of cervical spine. I wish you good health.