Professor Zhao Zhixin, a famous expert in health physical education and a member of the Beijing National Fitness Expert Lecturer Group, gave a lecture on health physical education. In view of the high incidence of cervical spondylosis, he introduced two kinds of cervical health care exercises that can relieve neck pain and prevent the occurrence and development of cervical spondylosis: watching a scene on the partition wall and doing exercises at 10/0.
The essence of partition practice is to stretch your neck, as if you were watching a play through a partition. The specific requirements are that the body should stand upright first, the head, neck, back, waist, buttocks and legs should be straight, the jaw should be lifted forward, the chest should be lifted and the abdomen should be closed, the legs should stand upright, the toes should be forward, the heels should be lifted, the arms should be vertical, the eyes should be far away from the front and above, and the forehead should be pulled upward forcibly. The main point of the exercise is to straighten your neck as much as possible with your neck muscles and keep it for a certain time, about 2 to 4 minutes. Doing it once a day in the morning, at noon and at night is a comprehensive exercise for cervical joints and longitudinal muscles of the neck, which can alleviate cervical discomfort caused by long-term static office.
10: 10 requires that the body should stand upright first, the jaw should be closed, the chest should be stretched out and the abdomen should be closed, the legs should stand upright, the toes should be forward, and the hands should be raised horizontally, just like the 9: 00 position of the hour hand and the minute hand in a clock. Then raise your hand to 10 and 10. After doing it carefully for a few times, you will feel the muscles at the back of your neck expanding. The main point of exercise is to stand tall and straight, with your hands flying up and down like birds, doing 100 to 200 times a day. This kind of exercise can relieve neck discomfort and has a certain effect on scapulohumeral periarthritis in middle-aged and elderly people. It is an ideal means of neck and shoulder rehabilitation.
10: 10 Exercise improves cervical fatigue.
Sitting in the office every day, my cervical spine has been bad and I feel stiff and uncomfortable. I saw a program on TV of Beijing TV Station to teach gymnastics to improve cervical fatigue. The method is simple. You can rest in the office or watch TV.
This movement is called 10: 10 movement, which is to raise your arms in the shape of a clock "10: 10" and then swing from "10: 10" to "9: 0" like flapping your wings. Four groups a day, 50 in each group, ***200. This action seems simple, but it is still very tiring to do. Last night, I had a fever. It is said that there is something wrong with my cervical vertebra.
At the beginning: stand up straight, close your jaw, hold your chest out and abdomen in. Legs upright, toes forward. Raise your hands horizontally, just like the 9: 00 15 position of the hour hand and the minute hand in a clock.
Exercise: Raise your hand from 9: 00 (15) to 10 (10). When you repeat it carefully several times, you will feel the muscles at the back of your neck expanding.
⊙ Practice points:
The whole body is tall and straight, and both hands are flying up and down like birds, doing 100 ~200 times.
⊙ Practice time:
Do it once a day.
⊙ Exercise function:
It is a comprehensive exercise for cervical joints and muscles. It can relieve many neck problems and is a good exercise method for people with cervical vertebra problems. It also has a certain curative effect on scapulohumeral periarthritis in middle-aged and elderly people, and is an ideal means of neck and shoulder rehabilitation.
Another exercise to exercise the cervical spine is called head calligraphy. Is to use the head to write posture, with the head as the pen body and the chin as the nib, and write the word "meter", writing dozens at a time.
Another exercise method is called watching a play through the partition wall, which is to stand on tiptoe, stretch your neck, lift your chin and look into the distance for 3 minutes each time and do it three times a day.