Warm-up: your feet are naturally shoulder-width apart, try to relax and breathe evenly.
Wash your face in the first section: stick your palms on both sides of your nose, from bottom to top, from inside to outside, around the whole front to your ears, and massage 12 times;
The second section combs the hair: fingers of both hands are slightly bent, fingertips are forced, from front to back, from the top of forehead to the pillow, from both sides to the back of the head, along the auricle to the neck, 3 times each;
The third section is ear lifting: the upper, middle and lower parts of the binaural helix are squeezed, kneaded and pulled 12 times;
In the fourth quarter, rubbing the neck: first rub the headrest with the palm of your left hand, then rub the top, and finally rub the vertebra, each time 12 times, and then change your right hand, each time 12 times;
Section 5: Turn the neck: Turn the neck in the following order: head up-reduction-head down, left turn-reduction-right turn, left rear upper part-reduction-right front lower part, right rear upper part-reduction-left front lower part. The above actions are similar to the word "rice", also called "rice exercise";
Section 6: Waist pressing: Stand up straight with your feet naturally apart, and put your palms on your waist. First massage around Shenshu point from inside to outside 12 times, and then massage from outside to inside 12 times;
Section 7: Turn your waist: Turn your back clockwise with your hands akimbo 12 times, and then turn counterclockwise 12 times;
Section 8: Knee grinding: the legs are slightly flexed together, and the palms are pressed on the knees clockwise and then counterclockwise, and the knees turn around 12 times;
Section 9 Hip Squat: The feet are naturally separated, the knees are slightly bent, the palms are opposite, and the palms have a sense of air. Squat down slowly and stand up 12 times;
Section 10 Mosanjiao: press the palm of your left hand on the back of your right hand and massage the chest, upper abdomen (upper abdomen) and lower abdomen (navel) clockwise 12 times;
Section 1 1: naturally separate your feet, palms down, slowly lift them to a height higher than your head, inhale at the same time, then retract your elbows and put your hands close to your shoulders. In your mind, put qi on the top of your head, and then push it forward along the cervical vertebra and thoracic vertebra to the abdomen (navel). When you push it to 1/3, you suddenly shout (before your hands cooperate).
Section 12 Conditioning limbs: clap your right arm with your left hand, from the upper arm down to the hand, in the front, middle and back directions, then clap your left arm with your right hand for three times, then clap your right shoulder with your left hand, and clap your left shoulder with your right hand for three times. Finally, stand still, raise your knees as high as possible, bend your hips, and swing your upper limbs back and forth harmoniously. * *18.
The first part of this cervical vertebra exercise (washing face, combing hair and lifting ears) is a traditional Chinese medicine health care method. Then massage the skin meridians of the neck by rubbing and rotating the neck, dredge and regulate the blood circulation, and improve the local physiological and pathological environment; At the same time, neck "Mi Zi Cao" exercise is carried out to enhance muscle strength, increase the mobility of cervical spine and improve the relationship between the volume and contents of spinal canal, thus improving the tolerance of spinal cord and nerve to spinal canal changes.
Next, chest hugging, waist pressing, hip squatting, knee grinding and other methods are applied to the corresponding joints such as chest, waist, hip and knee respectively, which not only improves the function of local joints, but also affects the adjustment of the whole body qi through local adjustment. Finally, the twelve-character cervical vertebra exercise can not only improve the local state, but also adjust the overall qi and blood operation by rubbing the triple energizer, expelling the old and absorbing the new, and adjusting the qi and blood endings.
However, when doing medical gymnastics, it should be noted that the exercise mode varies from person to person and should be carried out under the guidance of a doctor, and blind excessive exercise should be avoided. It must be emphasized that this set of cervical gymnastics is not suitable for patients with cervical spondylotic myelopathy. Exercise for an hour every day, work healthily for 50 years, and live happily for a lifetime. Let's protect cervical health together.