Long-term use of computers can easily lead to excessive strain of cervical vertebrae and occupational diseases such as cervical spondylosis and lumbar spondylosis. Experts have arranged a set of aerobics for the computer family to protect the cervical spine. The whole set of aerobics is easy to learn, not limited by time and place, and is very suitable for computer families.

Before each movement, stand naturally, look straight at your eyes, separate your feet slightly, shoulder width apart, droop your hands naturally and relax your whole body.

First, lean forward and backward.

1. Shut up, put your hands on your hips, raise your head and lean back, inhale at the same time, look up at the sky, and pause for a minute;

2, slowly bow to the chest, chin as close as possible to the chest, exhale at the same time, eyes looking at the ground.

This action is repeated four times. When doing this action, stretch, relax and be slow, and don't feel uncomfortable.

Second, raise your arms and turn around.

1, lift your right arm, palm down, look up at palm, turn left slowly, and stop for one minute. When turning around, pay attention to the heel turning 45 degrees and the body center of gravity leaning forward.

2. Turn your body to the right rear side again, inhale slowly while rotating, and exhale slowly while rotating. The whole movement should be slow and coordinated. When turning your neck and waist, try to turn as much as possible and stop for a minute.

3. After returning to the natural state, change the left arm. When changing the left arm, the lowered right hand should be slowly pressed down along the ear root, and the same action should be done after changing the arm.

Third, rotate left and right

1, hands akimbo, head slowly turned to the left, at the same time, inhale and put it on your chest, make your right neck straight, and stop for one minute;

2. Turn left slowly, exhale at the same time, straighten your left neck and stop for one minute. Do it four times.

Fourth, lift your shoulders and shrink your neck.

1. Lift your shoulders slowly, neck down as much as possible, and stop for one minute;

2. Slowly lower your shoulders, naturally stretch your head and neck, and restore your natural posture;

3. The shoulders sink hard and the head and neck stretch upward. After stopping for one minute, relax your shoulders and exhale naturally.

Attention: Inhale slowly when pulling the telescopic neck, hold your breath when staying, and try to relax your shoulders and neck when relaxing. Do it four times.

Verbs (short for verb) swing from side to side.

1, the head slowly leans to the left shoulder, the left ear sticks to the left shoulder, and stops for one minute to return to the natural state;

2. Tilt to the right shoulder again, stick the right ear to the right shoulder, and return to the natural state after stopping for one minute.

Note: Inhale when the head swings, exhale slowly after returning to the natural state, and keep the shoulders and neck relaxed during the exercise, which should be slow and steady. Repeat 4 times.