There are eight movements of neck and shoulder health care exercises, each movement is 1-4 octaves, free to choose. The exercises can be done during work breaks and TV breaks.
Preliminary movements.
1, feet flat and shoulder width, the whole body is naturally relaxed, the upper limbs hang down, eyes look forward flat.
A. Four-sided side neck
(1) The head and neck hang forward and downward, trying to get the chin to touch the sternum as much as possible.
(2) Slowly return the head and neck to the preparatory 1.
(3) Tilt the head and neck to the back side as much as possible.
(4) Slowly return the head and neck to preparation 1.
(3) Tilt the head and neck to the left side to the maximum limit.
(6) Slowly return the head and neck to Ready 1.
(7) Tilt the head and neck to the right side to the maximum limit of Ge.
(8) Head and neck slowly back to the preparatory 1.
Second, the ground to find the bead
(1) Slowly turn the head and neck to the left shoulder direction.
(2) Continue to slowly turn the head and neck to the maximum limit of the left rear bottom, with both eyes looking to the left rear bottom.
(3) Slowly turn the head and neck back toward the left shoulder.
(4) Continue to slowly turn the head and neck back to the preparatory 1. 5, 6, 7, 8 beats to turn the head and neck in the opposite direction.
Third, look at the moon from the sky
(1) Slowly turn the head and neck to the left shoulder.
(2) Turn the head and neck to the maximum limit to the left rear and look at the left rear sky with both eyes.
(3) Slowly turn the head and neck back to the direction of the left shoulder.
(4) Continue to slowly turn the head and neck back to the preparation 1. 5, 6, 7, 8 beats turn in the opposite direction, the seventh beat look at the right rear side of the sky.
Fourth, run the cervical spine
Head, neck and shoulders completely relaxed, do not lift both shoulders up, the I-8th beat will rotate the head and neck along the left, back, right and front counterclockwise direction for two turns. The 2nd 8 beats will rotate the head and neck along the right, back, left and front clockwise direction two times.
Five, the spine hold neck
Preliminary action 2: feet flat and shoulder-width apart, hands holding a solid fist on the waist side.
(1) clenched fists pulled back, while clamping the large vertebrae (acupuncture point name, under the spine of the seventh cervical vertebrae spinous process) and the vertical spinal muscle group next to the spine, intentionally stretching the head and neck to the front, relaxing the cervical spine gap.
(2) relax the fist, head and neck and vertical spinal muscle group back to the preparatory action 2. repeat the above actions for the next few beats.
Six, hands to the sky
Preparatory action 3: In addition to the preparatory action 1 posture, cross the fingers of both hands in front of the abdomen, palms up.
(1) crossed hands palm up flat in the chest, elbow palm into a horizontal line.
(2) the heart of both hands turned outward palms upward flat to the top of the head, palms upward, while the head and neck back, eyes look at the little finger side of both hands.
(3) hands apart and shoulder level, at this time the palm to the back side of the body, the thumb and the remaining four fingers apart, four fingers together to the upper vertical, head and neck turned to the left, eyes look at the fingertips of the left hand.
(4) hands and head and neck back to the preparatory action 3. the next 4 beats with the first 4 beats, only in the 7th beat when the eyes are looking at the right hand vertical fingertips.
VII. Hand and shoulder rotation
Preliminary action 4: With feet level and shoulder width apart, extend the right hand from the top of the right shoulder to the left back side, and the left hand from the back side of the left waist to the top of the right shoulder, with palms facing outward, and hike the fingers of both hands together. (If you can’t get both fingers, just extend your fingers in opposite directions to prepare for the opposite direction).
(1) Keep the lower limbs upright while slowly turning the waist, shoulders, head and neck to the left.
(2) Continue to slowly turn the waist, shoulders, head and neck to the left rear side to the maximum limit, and look behind the body with both eyes.
(3) Slowly turn the waist, shoulders, head and neck back.
(4) Continue to slowly turn back to the preparatory action 4. Repeat the above action for the 5th-8th beats, and change the position of your hand after doing 1-4 8 beats in a row, and do the opposite direction to the right.
Eight, massage neck and shoulder
Feet flat with shoulder width, rub the palms of both hands, massage along the left shoulder with the palm of the right hand, massage along the right shoulder with the palm of the left hand, or ask others to assist in massage. This set of exercises can be adhered to 2-3 times a day. If the action is stiff and painful at the beginning, you can reduce the amplitude of the action and gradually increase it later. This exercise can delay or prevent neck and shoulder pain. However, if the symptoms are obvious, recurring or persistent, you should follow the medical advice.