The neck and shoulder exercise is a set of gymnastic exercises to enhance the function of neck and shoulder activities, unblock local meridians, promote blood circulation and eliminate local pain according to the etiology and mechanism of cervical spondylosis and frozen shoulder. It is easy to learn, easy to practice and convenient, and saves time and money.
Neck and shoulder operation Introduction Neck and shoulder exercise has eight sections, each section does 1-4 8 beats, free choice.
Preliminary action: Stand with your feet parallel to 11 and shoulder-width apart, relax your whole body naturally, drop your upper limbs naturally, and look forward with your eyes flat.
1. Four-sided lateral neck.
(1) head and neck downward, bend the chin as far as possible to the upper sternum concave.
(2) Slowly return the head and neck to the preparatory position.
(3) Tilt the head and neck to the back side as much as possible.
(4) Slowly return the head and neck to the ready position.
(5) Lateral flexion of the head and neck to the left to the maximum limit
(6) Slowly return the head and neck to the ready position. (6) Slowly return the head and neck to the ready position.
(7) Lateral flexion of the head and neck to the right side to the maximum limit.
(8) Slowly return the head and neck to the ready position.
2. Bead hunting on the ground.
(1) Slowly turn the head and neck toward the left shoulder.
(2) Turn the head and neck to the maximum limit at the bottom of the left back, and look at the ground at the bottom of the left back with both eyes
(3) Continue to turn to the bottom of the left back until the neck and shoulders feel sore and swollen.
(4) Relax the head and neck and slowly turn back to the ready position.
(5), (6), (7), (8) Shoot the head and neck to the lower right back to do similar movements.
3. Looking at the moon from the sky.
(1) Slowly turn the head and neck toward the left shoulder.
(2) Turn the head and neck to the maximum limit at the top of the left back and look at the sky at the top of the left back.
(3) Continue to turn to the upper left back until the neck and shoulders feel sore and swollen.
(4) Slowly turn back to the ready position with head and neck relaxed. (4) Slowly turn the head and neck back to the ready position.
4. Run the cervical spine.
Note that the head, neck and shoulders should be completely relaxed, the shoulders should not be raised, the rotation should be in place, and the force should be balanced.
(1) Turn the head and neck to the left.
(2) Turn to the back side.
(3) Turn to the right side.
(4) Turn forward. Every 4 beats turn 1 circle, the action should be continuous, do not close the eyes when turning. First 4 turns counterclockwise and then 4 turns clockwise.
5.Clamp the spine and hold the neck.
Preparatory movements plus flexion of the elbow joints of both hands, hands clenched solid fist on the side of the waist.
(1) clenched fists and elbow joints at the same time to the back side of the body pulling hard, while clamping the large vertebrae and the vertical spinal muscle group next to the spine, head and neck to the front of the body parallel stretching to the maximum limit, until the neck and shoulders have a sense of soreness and swelling.
(2) Slowly relax back to the preparatory position. Repeat the above action once every 2 beats.
6. Hands on the sky.
Prepare for the movement, then cross your fingers in front of your belly.
(1) crossed hands palms up flat chest in front, elbow joints and palms into a horizontal line.
(2) Turn the palms of both hands outward and stretch them upward to the top of the head, tilting the head and neck as far back as possible.
(3) Raise the hands sideways at shoulder level with the palms of the hands facing the back of the body, the thumbs and the remaining four fingers facing downward, the remaining four fingers together and upward, the head and neck turned to the left, and the eyes looking toward the tips of the fingers of the left hand.
(4) Hands and head and neck back to the ready position. The 5th-8th beats are the same as the first 4 beats, only in the 7th beat the head and neck are turned to the right side, and the eyes look at the tips of the fingers erected by the right hand.
7. Hand and shoulder rotation.
The preparatory action is to extend the right hand from the right shoulder to the left back side, and the left hand from the back side of the waist to the right shoulder, with the palm facing outward and the fingers of both hands hitching to each other, if the fingers cannot hitch to each other, the fingertips of both hands should be stretched to the opposite direction. (This action is one of the observation methods to self-identify the effect of the exercise, generally after a period of practice the distance between the hands will be significantly changed.)
(1) lower limbs to maintain parallel standing, while slowly turn the waist, shoulders, head and neck to the left rear side.
(2) Continue to turn to the left rear side to the maximum limit, with eyes looking to the rear of the body.
(3) Relax slightly and then turn to the left rear side to the maximum.
(4) Relax and return to the ready position. 5-8 beats repeat the above action, do two 8 beats in a row and then switch the position of hands on each other and turn two 8 beats in the opposite direction.
8. Massage neck and shoulder.
(1) Back to the first section of the preparatory position, use both hands to press the ten fingers of the neck, such as Tianzhu, cervical hundred labor, large vertebrae and other points or pain points, fingers can move up and down to press, repeat 2 to 4 8 beats can be done.
(2) Rub the palms of both hands to warm them up and then press the same parts of the neck with both palms in turn for 2 to 4 8 beats.
(3) With the right hand, press the left shoulder well, Tian, Yue Yu, Bing Feng and other acupuncture points or pain points, and press each of the 1st, 2nd and 3rd beats. The fifth to eighth beat is to press the right shoulder with the left hand and the same part of the action as above. After doing four 8 beats, then pat the neck, shoulder, elbow and hand with your hand.