What actions do you take to exercise the cervical spine? Many people sit for a long time and sit incorrectly, which will do great harm to the cervical spine for a long time. So some people will exercise their cervical vertebrae through some exercises in their daily life. Let's share some exercises to exercise the cervical spine. Let's have a look.

What actions do you take to exercise the cervical spine?

Bend forward and backward

Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and then your hands rested on your hips. When moving, raise your head and lean 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. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.

Raise your arm and turn around.

Before doing exercises, stand naturally, look up with your eyes, your feet are slightly apart, shoulder width apart, and your hands droop naturally. When moving, first raise your right arm, palm down, look up at your palm, turn left slowly, and stop for one minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down your hand and press slowly along the root of your ear. Do it again after changing arms, and do it again and again.

Left-right rotation

Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands akimbo. When moving, slowly turn your head to the left, inhale into your chest at the same time, and straighten your right neck, then stop for one minute, then slowly turn to the left, exhale at the same time, then straighten your left neck, and then stop for one minute. Do this repeatedly and alternately four times. It should be noted that the whole set of movements should be relaxed and stretched, so as not to feel dizzy.

Shoulder lifting and neck necking

Before doing exercises, stand naturally, with your eyes straight 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. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.

sway

Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands akimbo. When moving, slowly lean your head to the left door, so that your left ear is attached to your left shoulder. After stopping for one minute, the head returns to the middle position; Then stick it on the left shoulder from the left ear to the right shoulder. After stopping for one minute, the head will return 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. Repeat it four times from side to side. Inhale when shaking your head, and exhale slowly when returning to the middle position. Try to relax your shoulders and neck when doing exercises, and it is better to move slowly and steadily.

What actions do you take to exercise the cervical spine? 2. The method of exercising cervical vertebra.

Steps/methods

1, preparatory type: you can sit on a cushion or a chair, with your back straight, your neck as straight as possible, your jaw slightly retracted, your arms relaxed and drooping, and your shoulders slightly backward. Feel the whole body fully stretched, hold it for 5 seconds, and then slowly relax.

Be careful not to close your eyes and look forward. Forward flexion: self-preparation, slowly bend your neck forward, bow your head, open your shoulders, and the shoulders tend to pull back until the neck and shoulder muscles feel tight for 5 seconds, then slowly relax and return to the original position. If you have neck discomfort, it is not recommended to do the backward movement in the "meter" exercise to avoid aggravating the symptoms.

2. Left-handed posture: self-made posture, the head slowly leans to the left, and the left ear feels close to the left shoulder, which makes the muscles of the right neck and shoulder feel tight. At the same time, the right arm tries its best to extend downwards, and the spine remains straight, then slowly relaxes and returns to the self-made posture.

3. Right hand posture: bring your own posture, and slowly tilt your head to the right, so that your right ear is close to your right shoulder. Contrary to the left-handed style, the movements are consistent.

4. Turn left: prepare yourself, twist your head to the left and look behind your body as much as possible, but your body can't turn, keep it for 5 seconds, and finally return to its original position.

5. Turn right: prepare yourself, twist your head to the right, as opposed to turning left, with the same action.