Action 1: neck extension
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Tilt your head back slowly, feel the stretch of your neck, and be careful not to push too hard.
3. Hold the posture for 5- 10 seconds, and then slowly return the head to the normal position.
4. Repeat the action for 5 times.
Action 2: Neck flexion
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Slowly move your chin close to your chest and feel the forward flexion of your neck.
3. Hold the posture for 5- 10 seconds, and then slowly return the head to the normal position.
4. Repeat the action for 5 times.
Action 3: Turn your neck left and right.
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Turn your head slowly to the left and feel the rotation of your neck.
3. Hold the posture for 5- 10 seconds, and then slowly return the head to the normal position.
4. Turn your head to the right again and keep your posture for 5- 10 seconds.
5. Repeat the action for 5 times.
Action 4: Tilt your neck left and right.
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Slowly tilt your head to the left and feel the lateral flexion of your neck.
3. Hold the posture for 5- 10 seconds, and then slowly return the head to the normal position.
4. Tilt your head to the right again and keep your posture for 5- 10 seconds.
5. Repeat the action for 5 times.
Action 5: neck rotation
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Turn your head slowly to the left and feel the rotation of your neck.
3. Hold the posture for 5- 10 seconds, and then slowly return the head to the normal position.
4. Turn your head to the right again and keep your posture for 5- 10 seconds.
5. Repeat the action for 5 times.
Action 6: Relax your neck.
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Slowly move your chin close to your chest and feel the forward flexion of your neck.
3. Hold the posture for 5- 10 seconds, and then slowly tilt your head back.
4. Repeat the action for 5 times.
Action 7: neck massage
1. Sit up straight with your feet flat on the ground and your hands on your thighs.
2. Gently massage both sides of the neck with your fingers and massage from bottom to top.
3. Each massage lasts about 1-2 minutes.
Action 8: neck stretching
1. Sit up straight and put your right hand above your left ear.
2. Slowly tilt your head to the right and feel the stretch of your neck.
3. Hold the posture for 5- 10 seconds, and then slowly return the head to the normal position.
4. Then put your left hand above your right ear and stretch it as well.
5. Repeat the action for 5 times.
Through the exercise of the above eight movements, you can effectively protect cervical health and prevent cervical diseases. However, it should be noted that the exercise should be moderate and not too hard, so as not to cause damage to the neck muscles or intervertebral discs. In addition, if you already have cervical pain or other cervical problems, it is recommended to exercise under the guidance of a professional doctor. Keeping good posture and proper exercise is helpful to the health of your cervical spine and improve your quality of life. Start exercising and make our cervical vertebrae healthier!