1.Double palm rubbing neck
Cross your fingers on the back of your neck, and rub your left friend back and forth.
2.Look east and west
Head first to the left after turning to the friend, feel sore for good.
3.Before and after nodding the head
Head first forward and then backward, stretch the neck forward as much as possible when going forward.
4.Looking back at the moon
Cross your arms, turn your head and neck behind you (first left and then you) and watch the moon in the sky behind you.
5.Neck and neck struggle
Hands close to both sides of the thighs, both legs do not move, when the head turns to the left, the upper body turns to the friend; when the head turns to the friend side, the upper body turns to the left. Kong Weikuan, Pain Department, Linqing People’s Hospital
6.Neck and hand fight for strength
Cross your fingers tightly against the occipital area behind your head, stretch your head and neck back with force, and push your hands forward to the top.
7.Hands to ring
Cross your hands over your head and look up at the back of your hands for 5 seconds.
8.Turn and stretch radium look
The right leg is bowed in front, the body is rotated to the left, the palm of your hand is held up, the left palm is pulled downward with force and looks back at the left hand. Then change the left leg, the same action, the direction of the return.
9.Rotate the shoulders to stretch the neck
Both hands on the two shoulders, first from the back to forward rotation, and then from the front to back rotation.
10.Neck with both palms
Head slightly back, the left palm pinch the back of the neck muscles. Then change the friendly hand, the same action.
Cautions.
1, exercise 2 times a day.
2, a set of 10 movements do not necessarily all do, you can only choose to do a few.
3, start to learn to do, especially the elderly, the frequency of the action to slow, the amplitude to be small, the strength should be light. The cervical spine and shoulders, head are connected, neck pain will traction head discomfort, so you should pay considerable attention in the future!
Cervical spondylosis must be actively treated, you can first carry out some self-treatment, if necessary, to the hospital in time to check for further diagnostic treatment.