2. Naturally lie on the bed, bend your legs, exert strength, relax after feeling the stress on your neck, and repeat until you feel the neck relax.
3. Lie down face down, fix your body with the strength of your abdomen, and stretch your limbs and head up hard until your muscles ache. Stop pushing and continue after the break.
4. Straighten your body, bend your upper body as much as possible, then straighten your back and let your head stretch back as far as possible until the neck muscles are obviously relaxed.
5. Sit naturally, straighten the cervical vertebra of the head, and force the cervical vertebra backward. After feeling slight pain, apply force in the opposite direction for 3 times.
6. Stand with your chest out, put your hands behind your head, and stretch hard left and right until the cervical vertebra is relaxed.
Extended data
Develop a good posture
The main emphasis is on sitting posture and lying posture. When sitting, your hips should fully contact the chair surface, your shoulders should be spread back, your spine should be upright, and your feet should land. When writing, the head leans forward slightly, the connecting line between the two shoulders is parallel to the edge of the table, and the front chest is not oppressed, so that the head, neck, shoulders and chest maintain a slightly tight normal physiological curve.
Adjust the height of tables and chairs to the best state proportional to their own height, to avoid excessive backward or forward flexion of the head and neck, so as to reduce the fatigue caused by sitting for a long time. When sleeping, you must choose a good pillow, especially the middle and low-end gold ingot pillow, which is conducive to maintaining the physiological position of cervical lordosis.
It is advisable to lie on the right side when sleeping, and the height from the ear to the outer edge of the ipsilateral shoulder when lying on the side to maintain the inherent position of the neck. The pillow is moderate in hardness, and the bedding should be carefully selected. Choosing a mattress that effectively supports the seven parts of the child can effectively stretch the child's bones and effectively inhibit the occurrence of hunchback.
Pay attention to dietary calcium supplementation
Teenagers should consume 800- 1000 mg of calcium every day to ensure the normal metabolism of bones and obtain the ideal peak value of bone calcium. We should regularly eat foods rich in high-quality protein and calcium such as milk, eggs, poultry, fish, soybeans and bean products, and eat 40 grams of soybean protein, 80 grams of high-quality protein and about 1000 mg of calcium every day, which can significantly increase bone density and prevent spinal diseases.
Moderate sun exposure
The absorption and utilization of calcium by human body can not be separated from vitamin D. Ultraviolet rays in sunlight can help 7- dehydrocholesterol in the skin to synthesize vitamin D, thus promoting the absorption and utilization of calcium by human body. Moderate sun exposure every day can prevent osteoporosis.
relaxing exercise
Primary and secondary school students bow their heads for 20 minutes and raise their heads for 2-3 minutes; Study at your desk for 30-40 minutes, then get up and take a walk; After studying 1-2 hours, you can turn your head and neck left and right several times, gently and slowly, so as to achieve the maximum range of motion in this direction.
You can also use two tables, with your hands on the table top, your feet flying, your head leaning back for 5 seconds, and repeat for 3-5 times. Conducive to the health care of spine.
Shrugging often
The correct way to shrug your shoulders is to keep your head upright, hold your chest out and pull out your neck, with your arms perpendicular to your sides, and then raise your shoulders as high as possible at the same time, stop 1 s, and then sink your shoulders hard. A shrug is 1 time, and a day is 100- 120 times. This simple shrug can promote the smooth blood flow in the neck and shoulders, relax muscles and promote blood circulation by massaging the cervical vertebrae.
Pat your shoulders often.
I patted my right shoulder with my left hand and my left shoulder with my right hand for more than twenty times in a row. The vibration and stimulation when patting the shoulder can relax the muscles of the shoulder and neck, eliminate the pressure on nerve roots, and relieve symptoms such as pain and discomfort.
References:
? Spine exercise. Baidu baike