Cervical health exercises. The neck of sedentary office workers in the workplace is undoubtedly unhealthy, but we can protect the neck and restore the cervical vertebra through some exercise. I collected and sorted out the information about cervical alignment exercises for you. Let's have a look.
Cervical alignment exercises 1 neck gathers blood vessels and nerves.
More and more patients go to the hospital because of neck pain. On the other hand, some patients don't think their symptoms come from the neck, so they hang up in the wrong department, take painkillers or plaster to treat headache and foot pain.
With the popularization of information technology, this kind of patients will continue to increase in the future. In view of this, you must pay more attention to the "neck" that affects the whole body.
However, in real life, most people still ignore the health problems caused by the neck. The reason is that people do not associate pain with "neck". If there is a "neck pain", everyone will definitely think that there is a problem with the neck; But if it is shoulder pain, headache, eye fatigue, physical fatigue, arm numbness and so on. Doctors are used to treating these symptoms as "uncertain chief complaints" (unwell symptoms with unknown reasons); If you can't find the real reason, you can only treat the symptoms, which will naturally worsen.
Skipping rope has the best effect on cervical alignment.
As long as you exercise your upper and lower body muscles, you can use your back muscles, abdominal muscles and thigh muscles to help support the weight of your head and share the neck pressure. When exercising, you should consider your physical condition and physical strength, and you must not be forced. Do it for five or ten minutes every day. It is important to form habits. If you have enough time, you can do exercise twice a week for 30 minutes to 1 hour each time, which is better for neck protection.
Next, I would like to introduce some exercises that are good for neck health and easy to form habits. Many people don't know that skipping rope is very helpful to the neck. Most people play skipping rope when they are young, but they stop playing when they grow up. Because you have to raise your head to jump high when skipping rope, skipping rope often can naturally correct your posture and is beneficial to your neck health. The initial goal is to dance for two to three minutes every day, one hundred times at a time. It will increase to more than five minutes after getting used to it. The goal is to form the habit of skipping rope every day.
Do neck correction exercise every day.
Next, I will introduce the "neck strengthening gymnastics" that can be carried out at any time. You don't have to do all the actions at once. When you feel pain, please stop immediately. After the pain disappears, slowly increase the amount of exercise and continue to engage in exercise that suits your physical condition. As mentioned above, lying directly on the hard ground without using a pillow is the best posture to correct the neck. Please lie back on the floor and stand up straight. Be sure to avoid soft places such as quilts, beds or carpets, because your body will sink when you lie down.
● Five-minute neck correction exercise
Put your hands on your sides naturally to relax your whole body strength. From the waist to the head, the spine to the cervical spine in a straight line, imagine the feeling of the whole spine running straight through, and then slowly straighten your neck. Five minutes a day can correct the body and relieve shoulder pain and headache caused by neck.
(1) Lie on the ground and try to straighten the neck and back muscles.
(2) Push the back of your head to the ground and count to twenty slowly.
Point: Repeat this action two or three times. The most important thing is to do it slowly to feel comfortable.
Please get into the habit of doing it every day, or you can do it once every night before going to bed. After learning the basic movements, you may wish to challenge the advanced version: pushing the ground with the back of your head. This action can help straighten the neck and strengthen the neck muscles.
● Three-stage push-ups
Push-ups can exercise upper body muscles such as arms and chest. Orthodox push-ups can only be done with strong arm muscles. Here we recommend simple push-ups that everyone can easily do. Please start from 1 level at the beginning, and then enter level 2 when you can do it easily. After you feel that your muscle strength is getting stronger, please challenge the level 3 general push-ups. If you feel pain or lack of strength, and you have silver hair, you don't have to force yourself to do level 3, just do 1 and level 2 to see the effect.
Cervical alignment aerobics 2 neck aerobics
Section 1: supine. Press the pillow hard with the back of your head (note that the pillow should not be too soft or too high, 10 to 15 cm), then turn over and lie down, and press the pillow hard with your forehead. Breathe evenly.
Section: Lie prone, raise your head and lean back as far as possible, and keep this posture for about 15 seconds. Then repeat this action in the posture of lying on the left, lying on the right and lying on the back, stretching the neck to the sides of the body.
After completing the above two paragraphs, get up and sit on the stool with your legs flat and your hands drooping naturally, and continue to complete the following actions.
The third quarter: the neck leans forward, keeping the chin close to the chest as much as possible, and then the head leans back sharply for 2 to 6 times in a row.
Section 4: The shoulder joint should move in a circular motion continuously from front to back, and then move in a circular motion from back to front in the opposite direction. Be careful not to move too fast, and repeat for 4 ~ 6 times.
Segmentation: rotate the head from right to left, and then rotate in the opposite direction, 2 ~ 6 times.
Section 6: Turn your head to the left, as close as possible to your left shoulder, then change direction and repeat 4 to 6 times.
Section 7: Lift the right hand side upward, touch the left ear over the top of the head, and then touch the right ear with the left hand in the same posture for 4 consecutive times.
Section: Imitate freestyle movement: the arm is straight, with the shoulder joint as the axis, and the big arm circulates forward 6 times, and then backwards 6 times.
Section 9: Imitate the breaststroke posture: put your hands out in front of your body, cross them, face your opponent's back, then put your hands out to both sides, and finally close them on your chest. Repeat 6 times.