1. Flying a kite: When flying a kite, you can hold your chest out and look around, which can maintain the muscle tension of the cervical spine and spine, help enhance bone metabolism, prevent the degeneration of vertebrae and ligaments, and not damage the vertebral body.
Two: swim more. Because the head is always raised when swimming, the neck muscles and lumbar muscles are exercised, and people do not have any burden in the water, and will not cause any damage to the intervertebral disc, which can be regarded as a relatively comfortable way of cervical spine exercise.
Three: Daily maintenance
Usually, you should pay attention to lower your head, rest at least once after working for an hour or two, and rest your head back or lie on your back to rest your cervical spine. Patients with cervical spondylosis should be careful not to rotate their heads back and forth, let alone rotate their cervical vertebrae and move obliquely for massage.
Four: do gymnastics. Here is a simple gymnastics.
A: Basic posture: Before each training exercise, stand naturally, look straight at your eyes, separate your feet slightly, shoulder width apart, and hang your hands naturally. Relax all over.
B: lean forward and lean back: put your hands on your hips, head up and then back, inhale at the same time, look up at the sky, and pause for a minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times.
C: Turn left and right: hands akimbo, first slowly turn your head to the left, inhale into your chest and straighten your right neck, then stop for one minute, then slowly turn to the right, exhale and straighten your left neck, and then stop for another minute. Do this repeatedly and alternately for 4 times.
D: Lift your shoulders and shrink your neck: Before doing exercises, you should stand naturally, with your eyes looking up, your feet slightly apart, parallel to your shoulders, and your hands drooping naturally. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally.
E: Swing from side to side: Before doing exercises, stand naturally, with eyes straight up, feet slightly apart, parallel to shoulders, and hands akimbo. When moving, the head slowly leans to the left, so that the left ear is attached to the left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. This swing from side to side is repeated four times.