Teach you stretching exercise to treat cervical spondylosis. Almost all sedentary office workers and white-collar workers suffer from cervical spondylosis, which is because long-term desk work ignores exercise. So what methods can help us prevent or alleviate cervical spondylosis? I'll teach you stretching exercise to treat cervical spondylosis now, so learn it quickly.

Teach you stretching exercises for treating cervical spondylosis 1 1. Shoulder stretching exercises:

Step 1

Sit in front of a stable chair with your feet shoulder-width apart, your hands open to your sides, and your fingers above your shoulders.

Second step

After inhaling, gently lift your elbow inward and upward, and then push your chest upward.

Third step

When exhaling, the elbows are outward, the shoulder blades on both sides are concentrated in the middle, and the chest is expanded outward. This action can make breathing smooth. Go back to action 1 and repeat the whole set of actions for more than 5 times.

Second, sideways and leg stretching:

This action can stretch and balance the muscles on both sides of the body and promote blood circulation.

Step 1

1/2 Sit in front of the chair, with your feet open to the limit, toes pointing outwards, thighs and calves at 90 degrees, and feel the muscles in the inner thighs stretch, with your hands open about shoulder height and palms facing down.

Second step

Inhale, stretch your left hand to the left, keep your body leaning forward, and look to the left as if someone is pulling and stretching to the limit.

Third step

Exhale, put your left elbow on your left knee and your left palm up. Inhale, slowly raise your right hand to the right ear and straighten it, with the palm of your right hand facing left and stretching the right side.

Fourth step

Inhale, turn your right chest outward, keep your eyes on the sky, and keep your right palm to the left for 5 breaths.

Step five

Pull your body back to action 1 with the downward force of your right hand, and repeat the whole set of actions as a group by changing sides. You can do 5~8 groups.

Third, the flexion and extension exercises:

Step 1

Stand with your feet together and your arms hanging naturally at your sides. Lean your shoulders back slightly and open your chest.

Second step

Bend your knees and lower your hips. Keep your back straight, open your chest, put your hands on your knees and lean forward slightly.

Third step

The upper body continues to bend downward and the head is close to the legs. Bend your elbows at a 90-degree angle, keep your forearms close to your calves, and hold the back of your ankles with your hands.

Fourth, puppy style:

Down dog posture can stretch the back of the body and arms, activate the brain system and stretch the spine back to its normal position, which is very helpful for sedentary people. It's easier for babies to play dog pose, which is suitable for people who have just practiced yoga or don't stretch often.

Step 1

Stand in front of the chair facing the chair. The chair must be stable and consistent in height, with hands and feet open shoulder width, hands and fingers open and attached to the chair seat.

Second step

Go back so that your arm is next to your ear, but not close to it. Keep your back straight, put your palms on the chair seat and stretch your spine. If your knees can't be straight, you can bend.

Third step

Inhale your hips to the extreme and straighten your knees. If you can't straighten your knees, bend your knees and stop breathing for 5 times, 1, you can do it for 5~8 times.

Five, standing pyramid:

Pyramids can activate the brain and strengthen the legs.

Step 1

Open your hands shoulder height, open your feet until the soles of your feet are aligned with your wrists and your toes are forward. Get ready.

Second step

Hands straight, fingers crossed behind your back, shoulders rolled back, and shoulder blades concentrated. Inhale the abdomen, chest and chin, facing the ceiling. If you can't cross your fingers, you can hold your elbows with both hands or grab a towel shoulder width.

Third step

Exhale and push your hips back, lean forward slowly, and raise your hands to the ceiling. Beginners should stop temporarily to avoid head discomfort.

Fourth step

After inhaling and exhaling, the body bends down to the limit, the palm sinks to help the chest open, breathing smoothly, and stopping breathing for more than 5 times. Those who can't do it can stay in Yoga Action 3.

Step five

Inhale from the inside of the leg, and slowly pull the body back with the force of palm pressing 1, which can be done for 3~5 times.

Teach you stretching exercise to treat cervical spondylosis. Action 1: Raise your head and look at your palm.

Exercise tip: put your hands above your head, palms up, head back as far as possible, and look up at the back of your hand.

Note: Try to keep your arms straight, otherwise the effect will not be achieved.

Exercise effect: relieve shoulder and neck muscles and promote blood circulation.

Action 2: Turn your shoulders and loosen your neck.

Exercise tips: Put palms of your hands down on your shoulders, rotate from back to front, and then from back to back, 30 times each.

Note: The neck muscles must be relaxed and comfortable during exercise.

Exercise effect: move the cervical joint and shoulder joint, keep the joint flexible, and relieve muscle spasm and pain.

Action 3: Head and neck beat each other.

Key points of exercise: put your hands on your neck, head back, and push your hands forward to form a confrontation effect.

Note: the movements should be slow and coordinated, and don't blindly pursue speed and strength.

Exercise effect: enhance muscle toughness and strengthen muscle strength behind the neck.

Action 4: Stretch left and right

Exercise tip: slowly tilt your head to your left shoulder for 5 seconds and return to the middle position; Then lean to your right shoulder.

Note: Try to relax your shoulders and neck, and move slowly and steadily to avoid overexertion.

Exercise effect: promote blood circulation in the neck and restore the elasticity of joints and muscles.

Action 5: lean forward and lean back.

Exercise tip: put your hands on your hips, lower your head so that your jaw is close to your chest first, and then raise your head and lean back.

Note: the movements should be slow and coordinated, and speed and strength should not be blindly pursued.

Exercise effect: Enhance the muscle strength of neck muscles and keep the natural elasticity of neck soft tissues.