This is a neck exercise:
Posture: Feet are shoulder width apart, arms droop naturally, the whole body is relaxed, eyes look straight, breathing evenly, standing and sitting.
1. Scratch the back of the neck with your hands and fingers and rub back and forth 100 times.
Look around, turn your head to the left, and then turn to the right. The amplitude should be large, and it is best to expand consciously, 30 times.
3. Nod back and forth, and stretch your neck as far as possible when you lean forward, 30 times.
4. Turn your shoulders and relax your neck. Put your hands on your shoulders, palms down, and rotate your arms from back to front for 20-30 times, and then from front to back for 20-30 times.
5. Neck struggle: put your hands around your thighs and keep your legs still. Head turn left, upper body turn right, head turn right, upper body turn left, 10 times.
6. Swing your head to the left five times, once forward, once right, once backward, and then swing in the opposite direction five times.
7. Head-hand resistance hands cross and cling to the back neck, and the head and neck are forced backwards, resisting each other for 5 times.
8. Expect the moon to turn left and lean back as far as possible. Look at the top left for five seconds. Turn right after recovery and look at the top right for 5 seconds.
9. Hands in the air, hands above your head, palms up, and look up at the back of your hand for 5 seconds.
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This is the second set of neck exercises:
(1) neck traction: stand at attention first, with your feet slightly apart and supported by your hands. When practicing: turn your head and neck to the right, and look back to the right; Return to the ready posture; Looking down at the ground, it is best for the mandible to touch the sternum handle; Restore. The action should be carried out slowly, and it is advisable to breathe one action at a time. Move alternately from left to right.
(2) Looking back: the preparation posture is the same as above. When practicing: turn your head and neck to the right and look back at your eyes to the right; Return to the ready posture; Turn your head and neck to the left, and look back to the left; Restore. The movement should be coordinated with breathing and carried out slowly.
(3) Looking back at the moon: the preparation posture is the same as above. When practicing: try to turn your head and neck to the right and your upper body to the right slightly. Turn your eyes to the right and look up at the sky; Return to the ready posture; Try to turn your head and neck to the left, and turn your upper body slightly to the left. Turn your eyes to the left and look up at the sky. Restore. Breathe, one action at a time.
The above three movements are mainly to practice the extension, flexion and rotation functions of the neck.
This is the third set of exercises for cervical vertebrae and shoulders:
1. Head up and stretch back: sit with your hands akimbo, head and neck raised, eyes looking at the sky, and gradually increase the range of stretching back. Then lower your head and look at the ground. Head up and head down alternately, with slow movements, 20 times each.
2. Rub your shoulders: Rub your shoulders and back with your hands, from slow to fast, until you have a fever.
3. Clap with your hands: your legs are separated from your shoulders and your upper limbs are relaxed. Then swing your left hand to clap your right shoulder and your right hand to clap your waist; Then swing your right hand to clap your left shoulder and your left hand to clap your waist. Flap your hands alternately 50 times each.
4. Swing back and forth: the arm swings up and down and back and forth 50 times.
5. Breast enhancement: Do breast enhancement exercise, 50 times every morning and evening.
There are three sets of neck and shoulder exercises.
The first set: cervical gymnastics:
Preparation: Sit down, relax, straighten your neck, and put your hands naturally on your legs.
Section 1: ① Head alignment. (2) the head is low to the maximum. Raise your head and return to the correct position. 4 heads up to the maximum. ⑤ Restore the head position.
Section 2: ① Turn your head to the left to the maximum. (2) Return the head to the correct position. ③ Turn the head to the right to the maximum. Four heads are in position.
Section 3: ① Head alignment. ② Turn your head to the left and extend your chin as far as possible to your left shoulder. (3) Return the head to the correct position. Turn your head to the right and extend your chin as far as your right shoulder. (5) Return the head to the normal position.
The second set: neck-shrinking and shoulder-rubbing exercises:
Preparatory action: you can sit or stand, relax your whole body, your arms naturally droop, and your hands are half clenched.
① Shrug your shoulders and neck, and move your shoulders forward clockwise.
(2) The neck and shoulders return to the neutral position.
③ Shrug your shoulders and rub your shoulders counterclockwise. 4 The neck and shoulders return to neutral position.
The third set: the technique of "rice" in cervical vertebra: that is, the head is used as the writing head and the neck is used as the pen, and the word "rice" is written repeatedly in the following order, with 5 ~ 10 characters each time.
The preparation action is the same as the first set. The whole exercise is done continuously, without segmentation. Specific methods:
1. Write a horizontal line first, and try to draw a horizontal line from left to right.
2. Return your head to the correct position.
3. Write another vertical line, stretch your head forward and upward as far as possible, and draw a vertical line from top to bottom.
4. return to the original position.
5. Stretch the head and neck to the upper left as far as possible at a 45-degree angle, and then draw diagonally to the lower right at a 45-degree angle.
6. Return your head to the correct position.
7. Write the upper right corner of Chinese characters in the same way.
8. Return your head to the correct position.
9. Stretch your head as far as possible to the upper right and stroke to the lower left.
10. Head and neck return to the center position. 1
1 1. Stretch the head as far as possible to the upper left and draw it to the lower right;
12. Restore the head and neck position. There is a rice on it.
These three sets of exercises can move the cervical joint and shoulder joint, keep the flexibility of joint, exercise the stretching function of cervical muscle group, enhance the muscle strength of cervical muscle, maintain the natural elasticity of cervical soft tissue, avoid or loosen adhesion, correct the dislocation of cervical facet joint, restore or improve the physiological force line balance of cervical spine and enhance the stability of cervical spine.
It is helpful to treat or prevent cervical spondylosis and scapulohumeral periarthritis.
However, the word "meter" plays a greater role, so we should gradually increase the amount of exercise, that is, we can do the first two classes first, and then do the word "meter" exercise. Be gentle, not too hard.
These three exercises are generally done 1 ~ 2 times a day, and the exercise schedule is flexible. The amount of exercise varies from person to person. Generally speaking, the lightness and comfort of the back, neck and shoulders after exercise is the degree. Perseverance will lead to good results.
Cervical spondylosis massage exercises:
1. Massage Baihui point: press Baihui point in the middle of the highest part of the head with the middle finger or forefinger, and massage it 20 ~ 30 times from light to heavy. Efficacy: strengthening the brain and calming the nerves, benefiting qi and strengthening the body.
2. Press the head: put the thumb on the temples on both sides of the forehead, and the other four fingers on the heads on both sides respectively. Rub your hands vigorously for 20 ~ 30 times at the same time. Efficacy: clear the brain, improve eyesight and refresh the mind.
3. Press and knead Fengchi point: press the thumb of both hands on the Fengchi point on the same side (the depression on both sides of the back of the neck), and stick the rest fingers on both sides of the head, and press and knead for 20 ~ 30 times from light to heavy. Efficacy: dispelling wind and cold, inducing resuscitation and relieving pain.
4. Pinch the neck muscles: put the left (right) hand behind the neck, the thumb on the outside of the ipsilateral neck, and the other four fingers on the contralateral neck muscles. Put your hands together hard, lift the neck muscles upward and relax, and press down along Fengchi point to Dazhui point, repeating for 20 ~ 30 times. Efficacy: relieving spasm and pain, and harmonizing qi and blood.
5. Press the shoulder well: press the left (right) finger belly on the opposite shoulder well point (the midpoint of the connecting line between the Dazhui and the acromion, at the shoulder muscle), and then press 10 ~ 20 times from light to heavy, alternately on both sides. Efficacy: dredge meridians, dispel cold and relieve pain.
6. Massage Dazhui point: Put the four fingers of the left (right) hand together on the upper back, and massage Dazhui point (located at the gap below the largest vertebral body of the cervical vertebra in the posterior neck) repeatedly for 20 ~ 30 times until the local fever improves and the two sides alternate. Efficacy: dispel wind and cold, promote blood circulation and dredge collaterals.
7. Pressing Neiguan and Waiguan points: Place the fingertip of the thumb of the left (right) hand on Neiguan point of the right (left) hand (2 inches above the horizontal line of the palm, between the two tendons), and place the middle finger on the opposite Waiguan point (opposite to Neiguan point). At the same time, press and knead for 0.5 ~ 1 min, alternating hands. Efficacy: calming the heart and dredging the collaterals, widening the chest and promoting qi circulation.
8. Kneading: Place the fingertip of the thumb of the left (right) hand at the Hegu point of the other hand (that is, at the tiger's mouth), and rub the thumb vigorously 10 ~ 20 times, alternating hands. Efficacy: dispel wind, relieve exterior syndrome, enlighten and improve intelligence.
9. Comb on the top of the head: Put your hands and five fingers on the sides of your head slightly, and make a "comb" action from the front hairline to the back of your head, 20 ~ 30 times. Efficacy: refreshing and striking, clearing brain and relieving pain.
This is another set of neck exercises:
Posture: Feet are shoulder width apart, arms droop naturally, the whole body is relaxed, eyes look straight, breathing evenly, standing and sitting.
1. Look left and right: first turn left, then turn right, with a large amplitude, and it is best to consciously expand for 30 times.
2. nod back and forth: head back and forth, and stretch your neck forward as far as possible when leaning forward, 30 times.
3. Turn your shoulders to relax your neck: put your hands on your shoulders, palms down, and rotate your arms from back to front for 20-30 times, and then from front to back for 20-30 times.
4. Shake your head: Turn your head to the left five times, once before, once to the right, once after, and then five times in the opposite direction.
5. Head-hand confrontation: After the hands are crossed and close to the neck, push the head and neck hard, and push the head and neck backwards to confront each other for 5 times.
6. Hold the sky with both hands: raise your hands above your head, palms up, and look up at the back of your hand for 5 seconds.
Neck intercourse:
1. Looking back: The patient stood with her hands akimbo, her feet shoulder-width apart, her eyes looking straight, and her head and neck repeatedly rotated left and right. The range of activities is small and large, but don't force it to increase too much, and the number of times should not be too much, usually 20-30 times. For people who already have cervical spondylosis of vertebral artery type, it is not suitable to do this kind of exercise, otherwise it may cause a fall.
2. Neck struggle: The patient stands with her hands akimbo, her feet shoulder-width apart, and naturally stands upright. Repeatedly do the activities of looking up at the sky and looking down at the ground. When practicing, keep your chest still and raise your head as high as possible so that you can see the objects above your head. When you lower your head, your chin should be retracted as much as possible. The range of activities from small to large, from slow to fast, depends on the patient's tolerance.
3. Protruding into the sea: The patient stands with her hands akimbo, her feet shoulder-width apart, her head and neck stretched forward and turned sideways, spying on the front and bottom, as if spying on the bottom of the sea, alternately and repeatedly. When practicing, the movements should be natural, consistent and gentle, and the head and neck should always be in a forward flexion position.
4. Cervical scoliosis: The patient stands with his hands akimbo, his feet are shoulder width apart, and the cervical scoliosis is alternately performed from left to right, and he goes back and forth for 20-30 times.
5. Golden Lion shakes his head: The patient stands with his hands akimbo, his feet shoulder-width apart, and his head and neck turn clockwise for several weeks, then counterclockwise for several weeks, or alternately. Don't shake your head or make big moves quickly to avoid falling. Patients with cervical spondylosis of vertebral artery type and patients after cervical surgery should use this method with caution, and those with hypertension, cerebral embolism, anemia and inner ear vertigo are prohibited.
6. Looking back at the moon: The patient stands with her hands akimbo, her feet shoulder-width apart, her head and neck turned back and stared at the moon in the sky behind her. Alternate left and right, so repeat 15- 30 times. It can improve cervical spondylosis with backward inclination and limited rotation.
7. Ti Tuo's head and neck: The patient stands with his head slightly tilted back, his hands crossed behind his head (equivalent to occipital tuberosity), and Ti Tuo relaxes his head and neck one by one for 30-50 times. At the same time, he can lean against his chest and back to move the upper part of the spine, chest, shoulders and other parts to relax all joints.
Here are some videos for your reference:
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Here are the shoulder exercises:
Section 1: Stretch your arms after stepping;
Preparation: Stand up straight with your body facing the edge of the table or the windowsill. Hold the table or windowsill with one hand and straighten the elbow joint.
Action: Keep your hands still, move your legs forward, and then move forward, so that the shoulder joint can be passively pulled and stretched.
Section 2: press the arm after squatting:
Preparation: Stand with your back against a table or windowsill. Put your fist on the table or windowsill.
Action: Keep your hands and upper body still, bend your elbows and knees and squat down, so that the shoulder joint can be passively lifted backwards and upwards.
Section 3: Squat down and raise your arms:
Preparation: Stand with one arm facing the table or window sill, with the upper arm straight and hands on the table.
Action: keep your hands and upper body still, bend your knees and squat down, so that your shoulder joint can be passively lifted forward and upward.
The fourth quarter: squat abduction arm:
Preparation: Stand sideways, about one arm away from the table or windowsill, with your upper arm straight and your palm on the table or windowsill.
Action: keep your hands still, bend your knees and squat down, and at the same time, your upper body leans slightly inward to make your shoulder joint passively abduct.
Section 5: Rotating Arm in Rotor:
Preparation: Stand by the doorframe, bend your elbow and put your left hand on the inside of the doorframe.
Action: the hands and forearms are not moving, and the left side of the body rotates, so that the shoulder joint is passively internally rotated.
Section 6: Rotating arm outside the rotator
Preparation: As in the previous section, just put your hand on the outside of the door frame.
Action: the hands and forearms are not moving, and the body rotates to the right, so that the shoulder joint is passively externally rotated.
Some precautions:
1. When doing exercises, try to drive the shoulder joint activity through the active activities of other parts of the body.
2. The range of motion gradually increases from small to large.
3. Each action can be done 4-8 times. If it is unilateral, it should be done alternately left and right.
The second set of shoulder exercises:
1, shoulder rubbing: stand upright, relax the whole body, put your right hand on your left shoulder and gently rub it for 20 ~ 30 times. Then put your left hand on your right shoulder and knead it gently for 20 ~ 30 times. Rubbing shoulders can dredge the qi and blood of shoulders, and play the role of promoting qi and blood circulation and dredging meridians. If the shoulder feels a little hot after pressing and rubbing, the effect is better.
2. Turn around: relax your shoulders and bend your elbows. Put your hands on the shoulders on the same side and put your arms around your shoulders. Draw small circles first, and then gradually increase them, 20 circles at a time, clockwise 10, and counterclockwise 20. You can do it l ~ 2 times a day.
3, front and rear swing arms: upright, arms naturally drooping, breathing evenly. When inhaling, the arms are gradually extended forward and lifted upward, and the hands are raised as high as possible to reach the highest position possible; Then exhale, at the same time, put down your arms and swing back. When swinging backwards, extend your arms as far as possible and swing continuously 10 ~ 15 times. Then restore the original posture, pause for a moment, and then continue the operation. You can do 1 ~ 3 times.
4, step by step killer: two feet open, shoulder width, two arms drooping, breathing evenly. First, bend your knees with your legs. Your left hand passes through your lower abdomen and chest from your left thigh and turns up and left. Then your waist turns left and your center of gravity gradually shifts to your left foot. Then the right hand draws a circle from the right thigh through the lower abdomen and chest to the right, the waist turns right, and the body center of gravity gradually moves to the right foot. Repeat this for 20 ~ 30 times. When you draw a circle by hand, pay attention to the action as big as possible and turn left and right around with your waist as the axis.
5. Climb the wall with your fingers: stand facing the wall, with your feet shoulder-width apart, climb the wall with your fingers, from bottom to top, until your fingers can reach the highest point. Repeat this for 5 ~ 10 times.
These hopes are helpful to you!
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