Six-step neck exercise
1. Sit in a chair with your legs together, keep your upper body straight and tuck in, put your right hand under your hips, hold your right head with your left hand, and stretch your head from right to left until your neck muscles tighten, and keep your posture 10 second. On the other hand, do the same action 1-2 times.
2, the right hand is still in the hip down to the abdomen, the left hand gently push the head to the right, until the neck muscles tighten, keep posture 10 seconds. Otherwise, do the same action 1-2 times.
3. Hands droop naturally, put them on the left and right sides of your body, don't shake your body, keep your head as low as possible, and keep your posture 10 second. Otherwise, do the same action 1-2 times.
4. Hands droop naturally and put them on the left and right sides of the body. Don't shake your body. Try to hold your head up 10 seconds. Otherwise, do the same action 1-2 times.
5. Put your hands at your sides naturally, turn your head to the right as far as possible, and keep your body in the original position until you can't turn it around. Keep your posture 10 second. Otherwise, do the same action 1-2 times.
6. The last step is to sit in a chair steadily, with your arms straight horizontally, your right leg taking a big step outward, then extend your upper body and head outward as a whole, and then touch your right foot with your right hand, with your head leaning backwards as far as possible. Then keep this posture and repeat it 3-4 times.
Office neck exercise
1. Basic posture: Before doing various training movements, stand naturally and look straight at your eyes, with your feet shoulder-width apart and your hands drooping naturally.
2, lean forward and lean back: hands akimbo, first look up and lean back, while exhaling, eyes watching for a minute; Then slowly lower your head to your chest, inhale 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 a minute, do it up and down four or five times.
3. Raise your arm and turn around: first raise your right arm, palm down, look up at the position of your palm, slowly turn your body to the left and stop for one minute. When turning around, 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 and exhale slowly when turning around, and the whole movement should be slowly coordinated. Try to turn your neck and waist, stop for a minute, and then change your left arm when you return to your natural posture. When changing the left arm, press the hand down slowly along the ear root, and do it again after changing the arm, and do it twice.
4, left and right rotation: hands akimbo, first slowly turn your head to the left, while inhaling in the chest, after the right neck is straightened, stop for one minute, then slowly turn to the left, while exhaling, after the left neck is straightened, stop for one minute. Repeat alternately for 4 to 5 times.
5. Lift your shoulders and neck down: slowly lift your shoulders and neck down as much as possible. After stopping for a minute, slowly put down your shoulders and relax, and naturally stretch your head and neck. After returning to nature, sink your shoulders hard, and then pull your head and neck up. After stopping for a minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.
6. Swing from side to side: the head slowly tilts to the left shoulder, so that the left ear sticks to the left shoulder. After stopping for one minute, the head returns to the middle position; Then lean to the right shoulder, with the right ear attached to the right shoulder, stop for a minute and then return to the middle position. Repeat this for 4 times, inhale when your head swings, and exhale slowly when you return to the middle position. Try to relax your shoulders and neck when doing exercises, and it is best to move slowly and steadily.