What movements can relieve cervical pain

Many office workers sit to work every day. Sitting for a long time may cause discomfort in the spine and waist. What movements are more effective in relieving cervical pain? There are several exercises suitable for office workers that can relieve cervical pain. The following will explain in detail the detailed methods of these movements. Friends in need can come and learn about them.

First, basic posture: before doing any training movements, stand naturally, look straight ahead, spread your feet shoulder-width apart, let your hands hang naturally, and relax your whole body.

Second, bend forward and lean back: put your hands on your hips, first raise your head and lean back, while exhaling, look up at the sky, stay for a moment; then slowly lower your head forward to your chest, while inhaling, look at the ground. When doing this movement, close your mouth and keep your lower jaw as close to your chest as possible. After pausing for a moment, repeat up and down 4 times.

Third, raise your arms and turn around: first raise your right arm with your palm facing down, look up at your palm, slowly turn your body to the left, and stay for a moment. When turning, pay attention to turning your heel 45 degrees, leaning your body's center of gravity forward, and then turning your body to the right rear side. Inhale slowly while rotating, and exhale slowly while turning back. The whole movement should be slow and coordinated. When turning your neck and waist, try to turn until you can't turn it anymore. Stay for a moment, return to the natural position, and then switch to the left arm. When changing to the left arm, slowly press down the lowered hand along the ear root. After changing arms, do the same thing again, and repeat back and forth 2 times.

Fourth, rotate left and right: put your hands on your hips, first turn your head slowly to the left, inhale into your chest, straighten the right side of your neck, stay for a moment, then slowly turn to the left, exhale, straighten the left side of your neck, stay for a moment. Repeat this alternating pattern 4 times.

The above are four movements to relieve cervical pain. If you have cervical pain, you can try them. The effect is good. In addition, the editor here would like to suggest that although many of our study and work tasks are usually done while sitting, we still need to take some time to exercise, which is good for our health.