Friends with neck discomfort can try this action. When you can feel the motion of the cervical spine from front to back for the first time, put the shoulder-width resistance band on the back of the head, and the hand is a suitable resistance band, which can be repeated ten times and repeated in two groups.

2, resistance belt back training

The most complete collection! Resistance bands can help you exercise your whole body!

This will open the shoulders and increase the strength of the trapezius and rhomboid muscles in the middle of the back.

When doing this, you can fix the resistance band at the height of the posterior scapula (you can practice it once or twice). After adjusting the resistance band, do the scapula adduction, and feel that the scapula drives the arm, just like spreading the wings. This action can be repeated ten times and divided into two or three groups.

3. The serratus anterior resistance band training

If the scapula is caused by the weakness of the serratus anterior muscle, you can try this action. When you do this, you can go to the four-point support position. Put the resistance band on the wrist, and the scapula moves backward to control the scapula to move back and forth.

Do not extend the spine forward or backward to compensate for the control of the scapula. This can be repeated ten times in three groups.

4. Core control of dead insect position in resistant area

Strengthen your core control by tying a resistance band to the thigh-high railing. Then, lie on your back and pull the resistance band from your arms and torso to 90 degrees (it takes force to fix the upper abdomen to ensure that the chest and pelvis openings are opposite).

After the upper part of the torso is controlled, you can do hip movements with the pelvis in a neutral position. It can cooperate with abdominal breathing, exhale and bend, and inhale and descend to ensure that the pelvis is in a neutral position and the upper core is fixed and tightened during the whole process. Three groups can be repeated 4-6 times.

5. Lower limb stability training in resistance area

This exercise increased the control of unilateral lower limbs and stimulated the medial head of quadriceps femoris.

To do this, put the brace on your right side, put a balance pad in front of you, and then rush forward with your left leg, keeping your torso relatively upright and your weight on the vertical line between the front sides of your thighs.

The centerline of the trunk moves forward or upward relative to the trunk plane. Make sure your ankles, knees and hips are in a neutral position during the whole process. Three groups can be repeated six times.