2, Fengchi point: The most important massage is in this part of Fengchi point. Fengchi point is located on both sides behind the ear. Wipe here often. Don't press too hard. There are some sore spots here. Just press it until you feel a little sore. Too hard can easily hurt your soft tissue, and too light can't play its due role. When massaging Fengchi point, press and hold it with your middle finger, gently massage outward 18 times, count slowly, and then massage inward 18 times. Don't rub it too hard. If the strength is too strong, the neck is prone to react, that is to say, if you compete with yourself, you will not achieve the expected effect and be prone to fatigue. Also, relax your neck and head when rubbing. In a relaxed state, the effect is best.
3, pull the neck: people sit up straight, chest and abdomen, bring a towel or tie, gently hold both ends behind the neck, and then gently press. But pay attention to the method. When you hold a towel, gently pull down your neck, don't make your arms stiff, and don't pull hard. It's no use. When doing it, the head is gently tilted back and the towel is gently pulled down, which will have a very good rehabilitation effect on the uprightness and tensile resistance of the cervical spine. At the same time, it can also relieve fatigue, make the cervical spine develop in the right bending direction, and is also conducive to maintaining normal physiological bending. Relieve cervical pain.
4. Stretch back: Put your hands behind your neck and lean your head back as far as possible. This is a rebellious action, which is beneficial to the normal physiological bending of cervical spine.
5, lateral extension: stand at attention, head to the left, right hand straight force, and then change the opposite direction.
6. Pull-ups: face the horizontal bar and stand naturally, then swing your arms backwards, jump up, spread your hands shoulder width apart, hold the bar, and hang your body in a straight arm position. After the body stops shaking, both arms exert force at the same time and pull up (the body can't have any extra movements); When the mandible exceeds the upper edge of the bar, it returns to the straight arm suspension posture, which is 1 time.
7. Push-ups: Keep your arms shoulder-width, then put your feet together, touch the ground with your toes, slowly lower your body, bend your elbows with your hands, pause for a moment when it drops to 2~3 cm, then push your arms up hard and repeat this action.
8, sit-ups: Don't hold the back of your head with your hands, but put your hands gently behind your neck, don't use force, just drag hard.