Take a lateral position, keep your legs straight, your thighs flexed, and your hands rested on your hips. The upper body should be rotated back and forth, and the amplitude should be larger, so that the waist can be fully rotated, from left to right for 3 to 6 times.

sidespin

Supine push shoulder

Take the supine position, put your arms flat on the bed, bend your elbows and put your hands on your chest. When you turn your head to the right, push your right shoulder forward (your right elbow will not leave the bed). Turn your head to the left and push your left shoulder 3 ~ 6 times each (if your hands are stiff or numb in the morning, you can do more). Shoulder periarthritis should shrug and shake shoulders and press the pain point of supraclavicular fossa.

Hold the back neck

Take the supine position, hold the head with one hand, put the other palm on the back of the neck, and hold the back of the neck with the fingers of 2, 3 and 4. When a finger touches a swollen or protruding vertebral joint, it can be pinched several times. The left and right sides reciprocate from top to bottom and from bottom to top for 2 ~ 3 times until the left and right necks are comfortable.

Keep shaking your head

Take the supine position, taking the right side as an example, hold the back of your head with your left hand, turn your head 30 degrees to the right, hold your jaw with your right hand, and each finger of your right hand points to the right ear. With short force, push the jaw upward with the right hand, so that the head rotates to the upper left for alignment, 2 ~ 3 times each time. Change your hand like on the left. If there is unilateral numbness in the head and neck, do the healthy side first and then the affected side.

Guide the body to relax the spine.

Take the supine position, hold the occipital part of the neck with folded hands, bend the lower limbs, keep the heel as close as possible to the buttocks, lift the buttocks off the bed slightly, press the knees with both lower limbs at the same time, and push the feet up, so that the body moves down due to traction. Because the hands stabilize the head and neck, they can stretch the intervertebral space of the neck, chest and lumbar vertebrae, making the intervertebral space wider and better aligned. This method has the functions of anti-aging and treating spinal diseases. If the pain is severe, you can do one-leg traction first, then pull the left and right for 2 ~ 3 times, and then pull the lower limbs for 2 ~ 3 times.

Lie on your back and hold your chest out.

Take a supine position, put your hands behind your neck, and naturally straighten your lower limbs. Lift your back off the bed with your head and hips as fulcrums (inhale at the same time), and put your back on the bed forcibly (exhale at the same time). The action should be natural, and you can do it 10 ~ 100 times as appropriate. Beginners stop every 10 and continue to practice after breathing smoothly. This method can improve the stability of the spine and reduce the incidence.

The above methods can be practiced once every morning before getting up and once every 8 ~ 10 minutes after practice. Once a day at the beginning, those who take effect after three months can change to 2 ~ 3 times a week, and persevere.