You can stand or sit. Hands droop naturally, shoulders relax, and back is straight when practicing. First, lower your head to the chest position, keep your chin as close to the clavicle as possible, and fully stretch your neck muscles 1 to 2 seconds. Then, slowly raise your head and lean back as far as possible, holding 1 to 2 seconds. Then press the head down to the left shoulder and stretch the neck to the left, and hold it for 1 to 2 seconds. After that, repeat the same action to the right. Take these four actions as a group.

Key points: After 40 to 60 minutes of continuous work, you can relax your neck by doing the above actions. When doing this group of movements, try to avoid head rotation and shoulder shaking. At the same time, the head must move back and forth slowly.

Relax your chest.

When practicing, stand naturally first. Stand with your legs slightly apart, or in a lunge, keep your back straight and tighten your abdomen. The arms are stretched forward and raised horizontally, and the forearms are bent upward. The angle between the upper and lower arms is greater than 90 degrees, and the elbow naturally droops. Stretch your arms slowly from the front to the sides until you can't stretch them, and do chest expansion. Hold this action for 15 second, and then slowly restore it.

Essentials: Remember to tighten your abdomen. Keep your arms from swinging back and forth when expanding your chest, otherwise you can't relax your chest muscles. It is normal that your shoulders may feel sore when you practice. Once the action is resumed, the pain will go away.

Back exercise

The relaxation of back muscles is also one of the causes of cervical diseases, so the effect of this action is to exercise back muscles. When practicing, sit in a sitting position, bend your upper body forward and put it completely on your thighs. Take the leg as the support point. Hands droop naturally, each holding a mineral water bottle filled with water. Bend your arms slightly, slowly lift them to the sides, and exhale at the same time until your arms are flush with your shoulders. Then, slowly put down your arms and inhale at the same time to resume your movements. The action is 15 group, 3 to 5 groups at a time, and the rest between groups is 1 minute.

Essentials: When lifting your arms, don't feel the tightening force of your back, and avoid the exertion of your hands and elbows. The coach used dumbbells in demonstrating the movements. In daily practice, white-collar workers can choose the right weight to practice according to their own training intensity. When doing this group of movements, pay special attention to the coordination of breathing and movements.

Neck stretching

This movement is mainly aimed at neck strength, mainly neck stretching. When practicing, lie flat on the mat and put a towel just below your neck. Then, lower your head to your chest so that your head is about an inch away from the mat. Keep your chin as close to your collarbone as possible. Hold the action for 10 seconds, then slowly lower it. * * * Do 3 to 5 groups, and take a rest for 30 seconds between each group.

Main point: the use of towels is beneficial to the complete stretching of the neck. Especially for beginners with weak neck strength, it is very necessary.