Head spacing
Lower your head to your chest, then lean back and stop for a while until your neck feels a little sore. If you put your hands behind your head and pull forward hard, your head and neck will lean back hard, the effect will be better.
Head bending
Push your head to one side. When you feel a little sore, stop for a while, then bend to the other side and stop for a while.
Magnetic head winding ring
Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.
Shoulder agitation
Shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities at ordinary times. There are three kinds of shrugging activities, one shoulder down; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward.
Body lateral rotation
Sit and turn your upper body slowly to the left or right in turn.
Self-created national cervical gymnastics
Wu Dazhen, 68, is an expert in traditional Chinese medicine and vice chairman of china health care association. Her exercise method is very special, that is, doing folk dance movements. For example, the shoulder-shaking movement of Mongolian dance, and the rhythmic back and forth shoulder-shaking, are very good for cervical vertebrae. There is also the classic swing arm movement of Korean dance. One movement drives four parts of the body, and at the same time rhythmically turns the wrist and neck and bends the knees. Wu Dazhen called this kind of exercise "National Cervical Spine Exercise".
Dealing with walnuts is also fitness.
Wu Dazhen's wife, Wang Fengqi, is also an old Chinese doctor. The secret of his health preservation is playing with walnuts, holding walnuts in his hand and walking around in his hand, which can massage the Laogong point of the palm of his hand well. Laogong point helps to enlighten people. In the past, Wang Fengqi liked to play cricket, but he always bowed his head and his cervical vertebra was uncomfortable. Later, I changed to Diabolo, so my whole body was active.
Wang Fengqi and Wu Dazhen hold the same view. They all think that sports should be combined with hobbies and should change with age.
Leg lifting and stretching
Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch your whole body as much as possible, pause for a moment, and then stretch after reduction.
Knee grip
Make a fist with both hands, with the fist eye touching between your knees, and then squeeze two fists from each side of your knees.
Body relax
Sit in your seat, relax, close your eyes slightly to get rid of other thoughts, seek peace in the noise and take a deep breath naturally.
Relax, it's easier said than done. Most people are in a state of tension in daily life, and they are used to maintaining this state of tension without consciousness, so the muscles of the whole body are stiff and the internal organs and systems are tense. The easiest way to relax inside and outside the body is to relax in stages, that is, to relax the head and brain first, then relax the neck and shoulders, then relax the chest, and then relax the heart, lungs, stomach and other internal organs. In this way, harvesting is easy from head to toe. Experience has proved that relaxation of blood vessels and muscles, unimpeded blood circulation and vigorous metabolism can not only eliminate fatigue, but also prevent and treat many diseases.
The above skills are simple and easy to do, and the effect is remarkable. You can practice all of them, or you can choose according to your personal needs. The amount and intensity of some exercises should be gradual, and don't feel muscle pain. In addition, training must be sustained for a long time to be effective. Once the effect is achieved, you must continue to exercise in order to maintain the effect for a long time.