Do six cervical health exercises to prevent cervical spondylosis

To prevent the occurrence of cervical spondylosis, in addition to correcting bad posture and paying attention to moisture and cold prevention, you should also actively strengthen exercise and move your neck frequently. Here we introduce six cervical spine exercises for everyone to practice in daily life.

Lean forward and backward:

Before doing the exercise, stand naturally, look straight ahead, place your feet slightly apart and parallel to your shoulders, and then put your hands on your hips. When doing the movement, first raise your head and lean back, while inhaling, looking up at the sky, and stay there for a moment; then slowly lower your head forward to your chest, while exhaling, looking 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 four times. The key to the movement is: stretch, relax, and slow down so as not to feel uncomfortable.

Raise your arms and turn:

Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart, shoulder-width apart, and let your hands hang naturally. When doing the movement, first raise your right arm with your palm facing down, look up at your palm, then 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. After changing arms, do the same thing again, and repeat back and forth twice.

Rotate left and right:

Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and put your hands on your hips. When doing the movement, 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 your head to the left, exhale, straighten the left side of your neck, and stay for a moment. Repeat this alternating pattern four times. It should be noted that the whole set of movements should be relaxed and stretched so as not to feel dizzy.

Shoulder lift and neck contraction:

Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and let your hands hang naturally. When doing the movement, slowly lift your shoulders and retract your neck as much as possible. After pausing for a moment, slowly and relax your shoulders and lower them. Stretch your head and neck naturally, return to normal. Then sink your shoulders with force and stretch your head and neck upward. After pausing for a moment, relax your shoulders and exhale naturally. Pay attention to inhaling slowly while retracting and extending your neck, holding your breath when you pause, and trying to relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural position, repeat four times.

Swing left and right:

Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and put your hands on your hips. During the movement, the head slowly tilts to the left so that the left ear is close to the left shoulder. After a moment, the head returns to the middle position; then to the right shoulder, the left ear is close to the left shoulder. After a moment, the head returns to the middle position; then tilts to the right shoulder, with the right ear close to the right shoulder. After a moment, the head returns to the middle position. Repeat this left and right swing four times. Inhale when your head swings, and exhale slowly when it returns to the neutral position. Try to relax your shoulders and neck while doing the exercise, and it is best to move slowly and steadily.

Wave Flexion:

Before doing the exercise, stand naturally, look straight ahead, spread your legs slightly apart and parallel to your shoulders, and let your hands hang naturally. During the movement, the lower jaw flexes and extends downward and forward in a wave-like manner. When doing this movement, keep the lower jaw as close to the chest as possible, lift the shoulders, slowly flex the lower jaw, push the chest forward, and slowly move the shoulders backward and up and down. Inhale slowly when flexing and extending the mandible, and exhale slowly when raising your head to the original position. Relax your shoulders. Do this twice and stay for a moment. Then reverse the exercise and do the flexion and extension of the mandible. Inhale when moving from top to bottom, and exhale when returning to the original position. Do this twice, and practice both directions twice.