1 5min aerobics to prevent computer neck1basic posture:

Before each training exercise, stand naturally, look straight at your eyes, separate your feet slightly, shoulder width apart, and hang your hands naturally. Relax all over.

Tilt forward and backward:

Hands akimbo, first look back, inhale at the same time, look up at the sky, pause for a minute; Then slowly lower your head to the chest position, exhale 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. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.

Raise your arm and turn around:

First raise your right arm, palm down, look up at your palm, turn left slowly, and stop for a 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 your hand and press down slowly along the ear root. Do it again after changing arms, and do it back and forth twice.

Rotate left and right:

Hands akimbo, first slowly turn your head to the left and inhale into your chest. After straightening your right neck, pause for a minute, then slowly turn to the left and exhale at the same time. After straightening your left neck, stop for one minute. Repeat the alternating sample four times.

15 minutes aerobics to prevent computer cervical spondylosis is divided into three parts: upper, middle and lower, and different parts have different symptoms. Most people will feel dizzy, stiff and sore neck, and some people will suffer from insomnia. In daily life, it is necessary to avoid keeping the cervical spine in the same posture for a long time, especially when working in front of a computer. Generally, it should not exceed 30 minutes at a time. You should stand up and exercise every 30 minutes for 5 to 10 minutes. You can also let the cervical vertebrae do gymnastics.

At present, the common cervical medical gymnastics is "chin recovery", in which the right index finger and middle finger press on the chin to play a guiding role, with the aim of keeping the head and neck upright. In the horizontal position, the neck stretches forward, then contracts and moves back and forth in parallel. Then, put your back on the back of the chair, hold the back of your head with your left hand, press your chin with your right hand, and slowly tilt your head back.

It should be noted that when the head and neck move forward, the chin should be stretched as much as possible, and then the chin should be contracted backwards to make the cervical vertebra move horizontally back and forth; When bending forward or leaning backward, the angle should be large. This can repeatedly pull the muscles of the neck, so that it gradually recovers its original elasticity, and the degree of stiffness and tension is alleviated. At the same time, we should find the painful and uncomfortable part, the bone at the top of the nape of the neck, that is, the seventh cervical vertebra, which is 6, 5, 4, 3, 2, 1 from top to bottom. If there is pain in the 4th, 5th and 6th cervical vertebrae, put the middle finger of the left hand on the 4th, 5th and 6th cervical vertebrae, hold the chin with the right hand, and move the cervical vertebrae back and forth for 3 ~ 5 times; Then lean back, bend forward and do the same number of times; Then, turn left and right slowly and greatly. Just repeat this routine twice.

There are also some routine movements, such as pinching shoulders and massaging the back of the cervical spine by hand, which can be performed crosswise. Busy office workers only need to take a little time out every day, such as doing it three or five times and repeating it twice every 30 minutes, which can alleviate the discomfort caused by cervical spondylosis.