Common ways to exercise the shoulders and cervical spine include cervical spine exercise drills, Flying Swallow exercises, shoulder joint mobility training, shoulder muscle training and so on.
1. Cervical spine exercise drill: such as natural standing, feet apart and shoulder width, look ahead, do the head and neck to the left and right side bending, slow recovery movement. Head movement, do drawing arc around the circle movement.
2. Flying Swallow Exercise: It can play a role in exercising the lumbar and back muscles and relieving the lumbar, shoulder, neck and other parts of the body from strain and other health effects. Patients prone position, head, both upper limbs, lower limbs as much as possible upward, backward extension, abdominal contact with the bed or cushion area as small as possible, in the shape of a flying swallow.
3. Shoulder joint mobility training: such as shoulder joint external rotation exercise, rotary ring exercise, swinging arm exercise, hanging ring or bar forward movement. Maintain the normal mobility of shoulder joint.
4. Shoulder muscle training: such as standing push-ups, contraction of the scapulae, dumbbells with both hands lifting, flat lifting and other training, to enhance the shoulder muscle strength, enhance the stability of the shoulder joint.
It is recommended that patients train under the guidance of professional doctors, do not blindly train on your own to avoid adverse consequences.