first episode

1, turn your head to both sides, turn left and then right, and go back and forth 10 times.

2. Look down, look up again, and go back and forth 10 times.

3, face forward, side head, ears as far as possible to the shoulder, back and forth 10 times.

4, face forward, chin, maintain 10 seconds, then relax, repeat 10 times.

5, fingers crossed on the back of the head, hands and head force for 5 seconds, repeat 10 times.

6, fingers crossed on the forehead, hands and head force for 5 seconds, repeat 10 times.

7. Shoulder movement, back and forth 10 times.

8. Put down your arm and turn your shoulders forward 10 times, and then turn back 10 times.

9. Hold your head up for 5 seconds, relax and repeat 10 times.

Second set

Cross your hands behind your head, lean back hard, and lift your head with the strength of your hands. The practice time is once an hour, and the action can last for about 30 seconds, with 6 groups at a time.

This is a relatively simple set of cervical exercises. Colleagues don't think your actions are strange, but they think you are thinking! In fact, you are already exercising your neck muscles and relaxing the intervertebral space of the cervical vertebra, thus relieving the fatigue of the cervical vertebra.

Do neck health exercise at home.

Section 1: Lie on your back, and press the pillow with the back of your head. Be careful that the pillow is not too soft or too high, 10~ 15cm is enough), then turn over and lie down, and press the pillow hard with your forehead. Breathe evenly during the period.

Section 2: Lie prone, raise your head and lean back as far as possible, and keep this posture for about 15 seconds. Then repeat this action in the posture of lying on the left, lying on the right and lying on your back, stretching your neck to your sides.

After completing the above two paragraphs, get up and sit on the stool with your legs flat and your hands drooping naturally, and continue to complete the following actions.

The third quarter: the neck leans forward, keeping the chin close to the chest as much as possible, and then the head leans back sharply for 2 to 6 times in a row.

Section 4: The shoulder joint should move in a circular motion continuously from front to back, and then move in a circular motion from back to front in the opposite direction. Be careful not to move too fast, and repeat for 4 ~ 6 times.

Section 5: Turn your head from right to left, and then turn it in the opposite direction, 2 to 6 times.

Section 6: Turn your head to the left, as close as possible to your left shoulder, and then change direction. Repeat 4 to 6 times.

Section 7: Lift the right hand side upward, touch the left ear over the top of your head, and then touch the right ear with your left hand in the same posture for 4 consecutive times.

Section 8: Imitate freestyle, straighten your arms, take the shoulder joint as the axis, and turn your big arm forward 6 times, and then turn it back 6 times.

Section 9: Imitate the breaststroke posture. Put your hands out in front of your body, cross them, face your opponent's back, then put your hands out to both sides, and finally close them on your chest. Repeat 6 times.

After each exercise, it is best to do breathing training again, sitting in a chair or standing, inhaling through the nose and exhaling through the mouth, which is very good for the neck and spine. You can choose one of the following breathing methods.

Put your palm on your abdomen. Imagine the expansion of the abdomen when inhaling, and the contraction of the abdomen when exhaling.

When inhaling, keep your hands apart; When exhaling, put your hands across your chest and hug yourself tightly.

Hold your finger on your shoulder. When exhaling, the arm is raised, the elbow is flush with the shoulder, and the arm naturally droops when exhaling.

Second, what are the neck health exercises?

The lion shook his head.

From front to back, slowly shake your head left and right. The amplitude and intensity of shaking should be as small as possible at first, and then gradually increase. At the same time, the neck muscles should not be nervous and try to relax.

Neck massage

After rubbing the neck with both hands, the intensity is moderate and there is a slight pain. Press the middle part first, then press the muscles on both sides. From top to bottom, and then from bottom to top, repeatedly press 15 to 20 times, and do it 2 to 3 times a day.

Turn your neck and look around.

Take an upright posture, or put your hands on the ground and turn your neck left and right to look around. Pay attention to turn your head and look back. The key point is to turn your neck and look at your left and right shoulders. Turn left and right every time 10 to 15 times.

look into the sky

Stand upright and slowly raise your head. After reaching the maximum, turn your head to the left and right for 5 ~ 10 times, and then return to the original posture. You can train repeatedly.

Rotating head type

Rotate the head from left to right, then rotate in the opposite direction, and repeat 2~6 times.

Left and right deflection head type

Head to the left, as close as possible to the left shoulder, then change direction, repeat 4~6 times.

Touch-ear type

Lift the left hand side upward, touch the right ear over the top of your head, and then touch the left ear with the right hand in the same posture for 4 consecutive times.

Imitate breaststroke

Hands stretched out in front of the body, crossed, facing each other's back, then stretched out to both sides, and finally closed on the chest. Repeat 6 times.

Imitation freestyle

The arm is straight, with the shoulder joint as the axis, and the big arm circles forward 6 times, and then circles backward 6 times.

Three. Matters needing attention in neck exercise

1, pay attention to the process.

The cervical spine is a very weak part of the human body, so we must concentrate on doing neck exercises and not be distracted to avoid new cervical spine injuries due to improper exercise.

2. Relax your whole body properly

During exercise, the neck muscles must be relaxed and try not to exert force, which can stretch all joints of muscles, promote blood circulation and speed up recovery.

3. Remember to slow down.

Because the neck muscle activity of patients with cervical spondylosis is very low, if you rotate too fast and exert too much force, it is easy to strain muscles or ligaments. In addition, some patients have osteopathy, and rotating the neck too fast may lead to sudden and intensified compression of blood vessels or nerves by bone spurs, which may lead to fainting.

Therefore, it is necessary to do the cervical spine exercise slowly, and once there is unbearable pain or dizziness, it should be stopped immediately.

4. Ensure the intensity of exercise

Some patients shake their heads all day, but they just can't see any substantial effect. This is because the exercise intensity is too low. When doing exercises, you must stop until your neck is slightly hot, in order to play a substantial exercise role.

5, the action should be in place

No matter what kind of cervical gymnastics, there is a set of standardized movements, because only when each movement reaches the end of the movement can the neck be fully exercised.

6. Long-term persistence is the most important thing

As we all know, people who exercise for a long time will cause muscle aches with a little exercise. The same is true for doing cervical gymnastics. The first moderate-intensity exercise may aggravate the local pain or discomfort in the neck. But stick to it every day, and in the long run, you can really stay away from pain.

Fourth, the neck massage technique

Steps of neck massage 1

Stand up straight in the chair, dip a proper amount of massage essential oil in your hands, and then cross your hands. Cross your fingers on your chin so that your chin and neck are vertical.

Then massage the whole neck evenly from the lower part of the neck with the thumb pulp, and finally gently press it under the ear to relax. Press your thumb slightly hard, if it is too light, it will not achieve the effect of massage, detoxification and wrinkle removal.

Neck massage step 2

Lift your chin, dip a small amount of massage essential oil, put your fingers together, massage the front of your neck many times from bottom to top, and massage the side and back alternately with one hand.

Massage every time 10 times. The range of massage should be increased as much as possible, and the massage of fingertips should be hard, so as to promote the elimination of neck toxins and delay skin aging.

Neck massage step 3

Relax and stand upright, hang your hands at your sides, slowly tilt your head back to the maximum, and then recover. Move forward and left and right in the same way.

The action of raising your head can stretch your neck. On the one hand, it stretches the muscles of the neck and plays a role in shaping. On the other hand, the neck consumes neck fat during stretching exercise, reducing the accumulation of neck fat.

Neck massage step 4

Put your hands and fingers together and push down from behind your ears to your collarbone. The main function of this massage is to relax and detoxify. The neck is where many lymph nodes meet. Massage lymph glands from behind the ears. Regular massage can reduce the accumulation of toxins in lymph glands and achieve the effect of beautifying the skin.