Action 1: neck rotation
First of all, let's introduce the action of turning the neck. This action can effectively relieve cervical fatigue and prevent the occurrence of cervical spondylosis. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Turn your head slowly to the left until you feel your neck stretch.
4. Keep this posture and count to 5.
5. Slowly turn your head back to the middle, then to the right, and keep it for 5 seconds.
6. Repeat this action, 5 turns at a time, 5 turns on the left and 5 turns on the right.
Action 2: The neck leans forward.
Tilting the neck forward is also a good action to relieve cervical fatigue. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Tilt your head forward slowly until you feel your neck stretch.
4. Keep this posture and count to 5.
5. Slowly return your head to the middle position.
6. Repeat this action and lean forward 5 times each time.
Action 3: The neck leans back.
Lifting the neck is also a good action to relieve cervical fatigue. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Tilt your head back slowly until you feel your neck stretch.
4. Keep this posture and count to 5.
5. Slowly return your head to the middle position.
6. Repeat this action and lean back 5 times each time.
Action 4: neck rotation
Cervical rolling is also a good action to relieve cervical fatigue. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Tilt your head slowly to the left until you feel your neck stretch.
4. Keep this posture and count to 5.
5. Slowly return your head to the middle position.
6. Slowly tilt your head to the right for 5 seconds.
7. Repeat this action, rolling 5 times each time, 5 times left and right.
Action 5: neck rotation
Cervical rotation is also a good action to relieve cervical fatigue. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Turn your head slowly to the left until you feel a certain stretch in your neck.
4. Keep this posture and count to 5.
5. Slowly return your head to the middle position.
6. Turn your head slowly to the right and hold it for 5 seconds.
7. Repeat this action, rotating 5 times each time, 5 times left and right.
Action 6: neck extension
Stretching neck is also a good action to relieve cervical fatigue. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Stretch your head forward slowly until you feel your neck stretch.
4. Keep this posture and count to 5.
5. Slowly return your head to the middle position.
6. Repeat this action, stretching 5 times each time.
Action 7: Neck contraction
Necking is also a good action to relieve cervical fatigue. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Raise your head and straighten your neck.
3. Slowly shrink your head back until you feel a certain stretch in your neck.
4. Keep this posture and count to 5.
5. Slowly return your head to the middle position.
6. Repeat this action, shrinking 5 times each time.
Action 8: neck massage
The last action is neck massage. Cervical massage can effectively relieve cervical fatigue and prevent cervical spondylosis. The specific operation steps are as follows:
1. Sit or stand in a chair and keep your body balanced.
2. Massage the muscles on both sides of the neck with fingers for 1-2 minutes on each side.
3. Massage the muscles behind the neck with your fingers for 1-2 minutes on each side.
4. Massage the muscles in the front of the neck with your fingers for 1-2 minutes on each side.
5. Repeat this action and massage 1-2 times a day.
final result
The above are eight exercises for cervical vertebrae. Through these exercises, you can effectively relieve cervical fatigue and prevent the occurrence of cervical spondylosis. When doing these movements, you should pay attention to the amplitude and frequency of the movements, and don't use too much force to avoid cervical spine injury. I hope everyone can stick to it