Cervical exercise is mainly divided into three parts, namely, neck exercise, neck massage, upper limb and spine exercise. The specific movements are broken down as follows:
(1) neck movement
(1) bend forward and extend backward along the frontal axis, that is, bend (bow) your head backwards.
② Swing the head left and right along the sagittal axis.
③ Turn the head left and right along the vertical axis.
④ Great rotation, with the neck-thoracic joint as the fulcrum and the head and neck as the radius, making a 360-degree wide rotation.
(2) neck massage
① Massage 100 times along the lateral lines of cervical vertebrae.
② Massage 100 times along the edge of cervical spinous process, that is, the posterior median line of cervical spine.
③ Massage up and down along the tender parts of the neck muscles 100 times.
④ Massage along the direction of common carotid artery, that is, in the groove between trachea and sternocleidomastoid muscle, where the common carotid artery beats; Massage up and down the supraclavicular fossa along the brachial plexus (upper limb direction).
(3) activities of upper limbs and spine
Raise your hand: that is, cross your fingers, palm up, and try to straighten as much as possible.
(2) One-handed lifting: one hand stands upside down, lifting as much as possible, and pressing down with the other hand.
(3) Archery with both hands.
(4) Hands are vertical and palms are horizontal to the left and right.
⑤ Draw the sword.
⑥ Hand-neck antagonistic movement.
(4) Precautions
① When doing cervical gymnastics, we should strictly follow the procedures, step by step, and gradually expand the scope of activities. Don't rush for success, and don't expose yourself to the cold.
② Someone should accompany you when you start exercising, or sit in a chair and hold the back of the chair to prevent dizziness caused by sudden excessive activity.
③ Patients with severe hypertension and coronary heart disease should do what they can and feel uncomfortable to suspend activities.
④ Avoid catching cold due to wind, improper head and neck posture during sleep and overwork.
⑤ The movements should be gentle, not too forced, and it is advisable to be patient and comfortable.