What are the specific methods of self-rehabilitation training for cervical spondylosis?

If this method is practiced frequently, it can improve the blood circulation of the neck and relax the stuck and spasmodic soft tissues. Those without cervical spondylosis can play a preventive role. Be careful not to overdo it when doing exercises!

1.

Preparation posture: feet are shoulder width apart, arms droop naturally, the whole body is relaxed, eyes look straight, breathing evenly, standing and sitting.

2.

Look left and right: turn your head left first, then turn right, with a large range, and it is best to consciously swell up for 30 times.

3.

Nod back and forth: head forward and back, neck forward as far as possible when leaning forward, 30 times.

4.

Turn your shoulders and relax your neck: put your hands on your shoulders, palms down, and rotate your arms 20-30 times from back to front, and then 20-30 times from front to back.

5.

Bob:

Turn your head left-front-right-back five times and then turn it in the opposite direction five times.

6.

Head-hand confrontation: cross your hands and cling to the back neck, push the head and neck hard, and push the head and neck backward, and confront each other for 5 times.

7.

Hold the sky with both hands: put your hands above your head, palms up, and look up at the back of your hand for 5 seconds.