two legs upright, feet apart, and shoulder width, both hands holding dumbbells, placed in the back of the neck. At the same time, the front body force backward, legs to remain upright can not be bent, a few seconds after the restoration of so repeated many times, you can exercise the cervical spine, so that it can be relaxed, but also to enhance the strength of the wrist.
Bending knee exercisesBoth legs upright, feet apart, knees bent. Lean forward and keep your back straight. Hold dumbbells with both hands to the sides of the body, while lifting both hands upward, using the strength of the back. This will soothe the soreness of the spine and neck, and at the same time strengthen the back.
Stretching Exercises
Stand, cross your arms behind your head, then bend over and move toward your chest and then behind your back. This is repeated many times, can exercise the cervical spine, enhance the flexibility of the cervical spine muscles.