The coup to prevent cervical spondylosis in the office gym. Professionals who often do office work are prone to cervical spondylosis because they stare at the computer every day. How to prevent cervical spondylosis is also a concern of professionals. Let's share with you the coup of office gym to prevent cervical spondylosis. Let's have a look.

The trick to prevent cervical spondylosis in the office gym 1 1, head circling.

Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.

Step 2 stir your shoulders

Shoulder is an important part of the head, but there are not many opportunities for shoulder movement. There are three kinds of shrugging activities: one is repeated with one shoulder high and one shoulder low; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward.

Step 3 turn sideways

Sit and turn your upper body slowly to the left or right in turn.

4. Stretching of front leg muscles

Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch as much as possible, pause for a moment, and then stretch after reduction.

5. Knee pinches hands

Make a fist with both hands, with the fist eye touching between your knees, and then squeeze two fists from each side of your knees.

Step 6 relax

Sit in your seat, relax, close your eyes slightly (or look at the white clouds in the sky) to get rid of other thoughts, seek peace in the noise and take a deep breath naturally. Relax, it's easier said than done. People are mostly in a state of tension in daily life, and they are used to maintaining this state of tension unconsciously, so their muscles are stiff and their internal organs and systems are tense.

The trick to prevent cervical spondylosis in office gym: 2 1 and "rice-shaped" bending

What needs special attention here is that it is not advisable to encircle the neck-the neck moves left and right, which is easy to cause cervical sprain, because this action is unconventional for the neck.

It is suggested to bend the neck into an "M" shape in the following order: first, bend the head into a "cross" shape, that is, bend forward-reset-bend left-reset-bend backward-reset-bend right-reset in turn; Then do "left front bend-reset-left back bend-reset-right back bend-reset-right front bend-reset" in turn. In this process, you can hold your head with one hand.

Step 2 lower your head and pull your neck muscles

Hold the chair with both hands and stretch your neck back, but keep your head down for 30 seconds.

Step 3 row upright with bare hands

Open your feet, stand up straight, hold your chest out, lift your elbows at the same time, lift the dumbbell to your chest, and slowly let go. The first group repeated this action 20 times, and the second group repeated 14- 15 times. Pay attention to keep your body upright, don't use your waist, use the trapezius muscle below the back of your neck and between your shoulder blades. Exhale when lifting (when exerting force) and inhale when lowering.

Shrugged

Lift your shoulders up hard, try to touch your ears, then put them down and do 2 groups, each group 10 times.