The operation method is as follows: Step 1: Stretch your arm, stretch your arm flush with your shoulders, tilt your elbows back, clench your fists with both hands and stretch your arm hard, and repeat for 20 times. Thirty times. It can relax shoulder muscles.
Step 2: Hold the left upper arm with your right hand flat, put your left hand behind your back, rotate your upper body, and rotate 3? Five times. It can relieve the fatigue of the spine and neck and achieve the effect of balancing the left and right shoulders.
Step 3: Stretch your waist, put your hands on your knees, and then focus your rest on your left and right legs, so that the muscles around your pelvis can be fully exercised and repeated for 50 times. You can stretch your waist and shoulders to make your back straighter.
Step 4: Bend over and lean forward slightly. Don't push too hard. Just feel relaxed. Repeat 10 times or so. Can exercise waist and neck muscles.
While doing yoga back exercises, office workers should not neglect daily back protection, pay attention to standing posture and sitting posture, don't sit for too long, don't catch cold on the back, don't lift heavy objects, don't make the bed too soft or hard, bend over and lift slowly, don't be violent and don't be too tired.
Health Tips: Swimming helps you stay away from cervical massage. According to the theory of spinal surgery, cervical massage is always in the forward flexion position after long-term work, and the muscles behind the neck are in a state of tension for a long time, which may easily lead to cervical facet joint disorder, neck muscle strain, stiff neck, nuchal fasciitis and even cervical spondylosis.
Swimming, as a whole-body exercise, needs all the participation of upper limbs, neck, shoulders, abdomen and lower limbs, which can effectively promote the blood circulation of all muscles. For example, when swimming breaststroke exhales, the head and neck are lifted backward and upward from parallel to the water surface when inhaling, so that the head and neck are always in a state of leaning down and leaning up, which is just in line with the requirements of functional exercise of spondylotic myelopathy, which can fully move all joints of cervical spine and effectively promote the repair of muscles and ligaments around the neck.
When swimming, the upper limbs should vigorously exercise the corresponding muscles of the shoulder joint and back. At the same time, when people paddle in the water, the friction and pressure generated by the water can play a good massage role on the muscles of all parts of the human body, and can also promote the development of limbs and muscles.
Blood circulation, enhance cell metabolism.
Because the human body has no burden in the water, it will not cause any compression to the cervical intervertebral disc, nor will it cause collision damage to joints and muscles. It can be seen that regular swimming can not only effectively prevent and treat cervical spondylosis, but also benefit all muscles and joints of the whole body. Swimming is suitable for patients with early or convalescent cervical spondylosis and patients with posterior cervical myofascitis. Usually every Wednesday? Four times, 30 each time? 60 minutes, 3 months in a row as an exercise cycle.