Cervical spondylosis is a common disease, where people who have long been engaged in desk work, such as the Internet, typing and so may be due to improper posture caused by cervical pain. Experts, to prevent the occurrence of cervical spondylosis, in addition to correct bad posture, pay attention to moisture, cold, but also should actively strengthen the exercise, often active neck. Experts in particular introduced a set of cervical exercises.
Forward and backward
Natural standing, binocular head, feet slightly separated, parallel with the shoulders, his hands on his hips. First looked up, while breathing, eyes look to heaven, stay for a moment; and then slowly to the chest position bow, while breath, eyes to see. Do this action to be closed, so that the jaw as close as possible to the chest, stay for a moment, and then repeated up and down four times. Action gist is: stretch, relaxed, slow, do not feel uncomfortable is appropriate.
Lift the arm
Natural standing, binocular head, feet slightly separated, shoulder width, hands naturally drooping. First lift the right arm, palm down, looked up palms, the body slowly turned to the left, stay a moment. Turned attention to the heel when turning 45 degrees, the body center of gravity forward, and then the body turned to the right rear, slowly breathing when the rotation, turn slowly exhale, the whole action is slow, coordinated. Turn the neck, waist, try to turn to not stop, stay a moment, back to the natural type and then change the left arm. For the left arm, put down the hand to slowly press down the ear, for the same arm after the same do, back and forth repeatedly done twice.
Rotate around
Natural standing, binocular head, feet slightly separated, parallel with the shoulder, hands on his hips. First turn the head slowly to the left, while breathing in the chest, so that the right side of the neck straight, stay for a moment, then slowly turn to the left, while exhale, so that the left neck straight, stay a moment. Repeated to do four times. The whole action should be relaxed, stretch, do not feel dizzy is appropriate.
Neckline
Natural standing, binocular head, feet slightly separated, parallel with the shoulder, hands naturally drooping. Slowly raised his shoulders, neck as far as possible down, stay for a moment, the shoulders slowly relax down, head and neck naturally stretched out, restore the natural, and then forced to sink the shoulders, head and neck pulled up, stay a moment , Shoulders relaxed, and naturally exhale. Pay attention to the neck at the same time to slowly inhale, stay to hold your breath, loose shoulder to try to make the shoulder, neck to relax. Back to the natural type, and then repeated four times.
Swing left and right
Natural standing, binocular head, feet slightly separated, parallel with the shoulder, hands on his hips. The head slowly to the left shoulder tilt, so that the left ear affixed to the left shoulder, stay for a moment, the head back to the median; and then tilted to the right shoulder, the same right ear to close to the right shoulder, stay a moment, then back to the median. So that the swing around to do four times, in the head swing when breathing, back to the middle of the breath slowly, do when the shoulders, neck to try to relax, action to slow and stable better.
Wave flexion and extension
Natural standing, eyes flat head, legs slightly apart, parallel with the shoulder, hands naturally drooping. The lower jaw down the front of the wave of flexion and extension, the mandibular as close as possible to the chest, shoulders carry, the lower jaw slowly bent, chest before the very early, back and forth slowly move up and down. Mandibular flexion and extension to slowly inhale, looked back when the slow breath, shoulders to relax, do two to stay for a moment; and then back to do the mandibular flexion movement, from the top down when breathing, restore the breath.
Natural standing, binocular head, feet slightly separated, parallel with the shoulders, his hands on his hips. First looked up, while breathing, eyes look to heaven, stay for a moment; and then slowly to the chest position bow, while breath, eyes to see. Do this action to be closed, so that the jaw as close as possible to the chest, stay for a moment, and then repeated up and down four times. Action gist is: stretch, relaxed, slow, do not feel uncomfortable is appropriate.
Lift the arm
Natural standing, binocular head, feet slightly separated, shoulder width, hands naturally drooping. First lift the right arm, palm down, looked up palms, the body slowly turned to the left, stay a moment. Turned attention to the heel when turning 45 degrees, the body center of gravity forward, and then the body turned to the right rear, slowly breathing when the rotation, turn slowly exhale, the whole action is slow, coordinated. Turn the neck, waist, try to turn to not stop, stay a moment, back to the natural type and then change the left arm. For the left arm, put down the hand to slowly press down the ear, for the same arm after the same do, back and forth repeatedly done twice.
Rotate around
Natural standing, binocular head, feet slightly separated, parallel with the shoulder, hands on his hips. First turn the head slowly to the left, while breathing in the chest, so that the right side of the neck straight, stay for a moment, then slowly turn to the left, while exhale, so that the left neck straight, stay a moment. Repeated to do four times. The whole action should be relaxed, stretch, do not feel dizzy is appropriate.
Neckline
Natural standing, binocular head, feet slightly separated, parallel with the shoulder, hands naturally drooping. Slowly raised his shoulders, neck as far as possible down, stay for a moment, the shoulders slowly relax down, head and neck naturally stretched out, restore the natural, and then forced to sink the shoulders, head and neck pulled up, stay a moment , Shoulders relaxed, and naturally exhale. Pay attention to the neck at the same time to slowly inhale, stay to hold your breath, loose shoulder to try to make the shoulder, neck to relax. Back to the natural type, and then repeated four times.
Swing left and right
Natural standing, binocular head, feet slightly separated, parallel with the shoulder, hands on his hips. The head slowly to the left shoulder tilt, so that the left ear affixed to the left shoulder, stay for a moment, the head back to the median; and then tilted to the right shoulder, the same right ear to close to the right shoulder, stay a moment, then back to the median. So that the swing around to do four times, in the head swing when breathing, back to the middle of the breath slowly, do when the shoulders, neck to try to relax, action to slow and stable better.
Wave flexion and extension
Natural standing, eyes flat head, legs slightly apart, parallel with the shoulder, hands naturally drooping. The lower jaw down the front of the wave of flexion and extension, the mandibular as close as possible to the chest, shoulders carry, the lower jaw slowly bent, chest before the very early, back and forth slowly move up and down. Mandibular flexion and extension to slowly inhale, looked back when the slow breath, shoulders to relax, do two to stay for a moment; and then back to do the mandibular flexion movement, from the top down when breathing, restore the breath.
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