Indications.
Basic relief in patients with various cervical spondylosis.
Contraindications.
All kinds of acute attacks or with progressive spinal cord compression.
Preparation position: the first to thirteenth sections are in sitting or standing position. Sections fourteen and fifteen are in the standing position; the head and neck are in a neutral position.
Precautions.
①Breathing naturally when practicing.
②Repeat each movement 5~8 times during practice, 1~2 times a day.
③The movements should be easy and smooth, and the head should return to the ready position after each movement.
④If you feel pain or vertigo after the exercise, it indicates that the action is too fast or the amplitude is too large, you can slow down the speed or reduce the amplitude appropriately, and stop the exercise when the symptoms are aggravated.
⑤ For those who have vertigo symptoms, the head should be turned slowly.
Section 1
1.Neck forward flexion.
2.Backward extension of the neck.
Section 2
1.Neck flexion to the left.
2.Neck flexion to the right.
The third section
1.Neck rotation to the left.
2.Neck rotation to the right.
Section 4
1.The neck is turned to the left side and then flexed forward.
2.Turn the neck to the left side and then extend it backward.
Fifth section
1.The neck is turned to the right and then forward flexed.
2.Turn the neck to the right side and then extend it backward.
Sixth section
1.The neck is flexed to the left side and the left hand is helped to flex laterally from the right side of the head.
2.The neck is flexed to the right side, and the right hand helps lateral flexion from the left side of the head.
Section 7
Mandibular inversion.
The head and neck are in a neutral position, and the jaw is brought as close to the body as possible.
Section 8
Shoulder shrug.
The head is in a neutral position, and both shoulders are shrugged upward as much as possible at the same time.
Section 9
Neck wrapping. Head is lowered and the head is turned slowly from left to right and then from right to left (not recommended for people with vertigo).
Section 10
Clench your hands in a fist on your forehead while, at the same time, bend your head forward and resist each other for 5 to 8 seconds and then relax.
The eleventh section
Cross the fingers of both hands and hold the head with forward force; at the same time, tilt the head back and resist each other for 5~8 seconds and then relax.
The twelfth section
Hold the jaw with the palms of both hands and lift up; while lowering the head and pressing down, resisting each other, for 5~8 seconds and then relax.
Thirteenth session
Self-traction of the neck. Head in neutral position; hold the occiput with one hand and the jaw with the other; slowly and forcefully tug upward with both hands at the same time, maintain for 5~8 seconds and then slowly relax.
Section XIV
1. Confrontational stretching. Hold the left hand in the direction of the head and press the right hand downward on the side of the body while turning the head to the upper left and looking at the left hand.
2. Same as 1, in the opposite direction.
Section 15
Hands above the head, fingers crossed, palms up, at the same time, head up and eyes on the hands.