1, supine position, neck flexion and extension, lying flat on the bench, head sticking out of the stool. Relax your neck and droop as much as possible. Relax all over, then lift your head with neck strength until your chin is close to your chest and your speed slows down. Stop for 2 to 3 seconds, then slowly fall down until the neck muscles are completely relaxed. (Note: when doing this action, keep your body on your back and your back on the bench) Pay attention to adjusting your breath. Repeat 20 times, 5~ 10 group.
2, tension This is an indigenous method, often played when I was a child. Back against the wall or back of the chair, headrest back against the wall, head and body motionless, muscle tension and contraction. Later, I heard that this is called "stretching power"; Or put your hands crossed on the headrest, push your hands forward, push your head back, keep your head and neck still and confront each other. Keep the neck muscles tense for 3-5 seconds and relax for 3-5 seconds during exercise, 1 cycle. Exercise 100-200 times a day, divided into 5- 10 groups.
3, lying on your back and lifting your shoulders have this feeling when you are lying in the barber shop and washing your hair. Lie on your back on the bed, take off the pillow, push the headrest against the bed, lift your shoulders and back for 3-5 seconds, then relax your muscles and put down your shoulders and back for 3-5 seconds to rest 1 cycle, so as to exercise your back muscles. Exercise 100-200 times a day, divided into 5- 10 groups.
In the final analysis, cervical spondylosis is mainly due to lack of exercise, sedentary sitting posture, stiff body and poor blood circulation, which will naturally lead to illness. So I suggest that no matter how busy you are at work and study, you should take time to exercise every day. Moderate exercise can also relax and relieve stress.