How to treat and exercise the vertebra

1. Preparation: You can sit cross-legged on a mat or on a chair, with your back straight, your neck stretched as far as possible, your jaw slightly retracted, your arms relaxed and hanging down, and your shoulders slightly open backwards. Feel the whole body fully stretched, hold for 5 seconds, and then slowly relax.

Be careful not to close your eyes and look forward. Forward bend: From the preparatory position, slowly bend your neck forward and lower your head. Open your shoulders and pull your shoulders backward until the neck and shoulder muscles feel tight. Hold for 5 seconds, then slowly relax and return to the original position. If you already have neck discomfort, it is not recommended to do the backward leaning movement in the "M" exercise to avoid aggravating the symptoms.

2. Left-side pose: From the preparatory pose, slowly tilt your head to the left, feeling your left ear close to your left shoulder, until the muscles on the right side of your neck and shoulder feel tense. At the same time, stretch your right arm downward as far as you can, keeping your spine straight, then slowly relax and return to the preparatory pose.

3. Right Pose: From the preparatory position, slowly tilt your head to the right, bringing your right ear and right shoulder close to each other. The direction is opposite to the left style, but the movements are the same.

4. Left turn: From the preparatory position, twist your head to the left and try to look behind your body, but do not turn your body. Hold for 5 seconds and return to the original position.

5. Right Turn: From the preparatory position, the head twists to the right, which is opposite to the left turn in the opposite direction, but the movements are the same.

Precautions

People with cervical discomfort should not blindly imitate the "M-shaped exercise" and do not deliberately make the movements the same as the coach. Take some time to exercise the flexibility of your cervical spine to relieve drowsiness and pain.