What kind of exercise can I do if I have a bad cervical spine?

Patients with cervical spondylosis should pay attention to protective measures for the cervical spine in their lives and do some appropriate exercises, which will be of great help to the recovery of the cervical spine. Those who have cervical problems can rotate their head and neck appropriately, as well as flex and extend it, and can also do some cervical massage and pat the neck appropriately. Let us now understand what exercises should be done to facilitate recovery if you have cervical spine problems.

Some small exercises suitable for cervical spondylosis:

1. Head and neck rotation

Turn your head to the left as far as possible, look forward to the left, stay for a moment, then return to the original position; then turn your head to the right as far as possible, look forward to the right, stay for a moment, then return to the original position. Repeat 10-20 times.

2. Neck flexion and extension

Slowly bend the head and neck forward to the chest, stay for a moment, and return to the original position; then, lean the head and neck back as far as possible so that the occipital bone is close to the back, stay for a moment, and return to the original position. Repeat 10-20 times.

3. Lateral flexion of the head and neck

Slowly bend your neck to the left, bringing your left earlobe close to your left shoulder. Then, bend your neck to the right, trying to bring your right earlobe close to your right shoulder. Repeat 10-20 times.

4. Shoulder rotation

Bend your elbows and touch your hands to your shoulders. Using your shoulders as the axis, slowly rotate your shoulders from front to back, driven by your arms. Then, rotate your shoulders from back to front and repeat 10-20 times.

5. Shrug your shoulders left and right

While keeping your right shoulder still, shrug your left shoulder upwards, then switch sides, and finally, raise both shoulders simultaneously. Do this movement about 20 times!

6. Touch the neck and back

Bend your left elbow and touch your neck with the palm of your left hand. Bend your right elbow and touch the back of your hand. Then bend your right elbow and touch your neck with the palm of your right hand. Bend your left elbow and touch the back of your hand. Repeat 10-20 times.

7. Lift your head and lower your shoulders

Bend your elbows, support the back of your head with both hands, and try your best to lift your head up. At the same time, lower your shoulders and look forward, hold for a moment, then relax, and repeat 10-20 times.

8. Rub your neck

Rub your neck repeatedly with your palms until you feel warm. Repeat 10-20 times.

9. Neck beating sitting position

Stretch your head naturally, look straight ahead, hold the health hammer with your left hand, and beat the muscles on the left side of your neck. Then use your right hand to beat the right side of your neck. The method and number of times are the same as for the left side of your neck. Then, beat the Fengchi point in the middle of the back of the neck with moderate force, increasing the number of times from a little to a lot, step by step. After the beating, the neck should feel comfortable and relaxed.

10. Pat your neck

In the same position as above, bend your fingers to make a hollow hand gesture, and then pat the left side of your neck. Then switch to your right hand and pat the right side of your neck. Comfort is the best.