The following fitness exercises are designed for patients with cervical disc herniation who can't exercise in the environment of instruments, and can effectively replace instruments to realize exercise in the process of life and work. I hope this will help everyone realize cervical rehabilitation as soon as possible.

Section 1: The Golden Lion shakes his head

Preparatory posture: legs apart, hands akimbo. Action:

Relax your head and neck, and slowly move in a wide circle, alternating clockwise and counterclockwise. Six each? Eight times.

Part II: Looking Back at the Moon

Ready posture: legs apart, arms drooping naturally.

Action: ① The legs are slightly flexed, and the upper body leans forward by 45? And rotate to the right and rear, the head makes a full moon shape with the rotation, the left hand raises its head, and the right hand is behind;

(2) return to the preparation posture; ③-④ It is the same as ①-②, but in the opposite direction. Repeat six times left and right? Eight times.

Part III: Competition events

Preparation posture: elbows bent, hands and fingers crossed behind the head, legs apart.

Action: ① The head leans back hard, and both hands give the head some resistance at the same time; (2) Return to the ready posture. Repeat 12? 16 times.

Part IV: Stretching forward to explore the ocean.

Preparatory posture: legs apart, hands akimbo. Action:

(1) The head and neck stretch forward and turn to the lower left, and the eyes look forward and down, as if spying on the bottom of the sea; (2) return to the preparation posture; ③ One ④ Same as ① One ②, but the direction is to the right. Alternate left and right, repeat 6? Eight times.

Section 5: Hold the sky above the ground

Preparation posture: Stand with legs side by side and arms drooping naturally.

Action: ① Bend your right elbow, lift your palm upwards, then turn your palm upwards, straighten your arm, slightly bend your left arm, press your left hand hard, and tilt your head backwards, looking up at the sky;

(2) return to the preparation posture; ③-④ Same as ①-②, but left and right hands are interchanged. Alternate left and right, repeat 6? Eight times.

Section 6: Stretch the neck and pull it back

Preparatory posture: legs apart, hands akimbo. Action:

(1) The top of the head extends upward, if the top of the head is spherical, for 3? 5 seconds;

(2) Return to the ready posture. Repeat 12- 16 times.

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