Neck relaxation exercises
a. Relax your shoulders and slowly turn your head sideways to the right
b. Then slowly return your head to the middle position
c. Then turn your head to the left
d. Repeat the above movements 10 times
a. Relax your shoulders and slowly bend your head forward
b. Then return your head slowly to the middle position
c. Then slowly bend your head backwards
d. Repeat the above actions 10 times
a. Relax your shoulders and body
b. Slowly turn your head to the right
c. Then return to the middle position
d. Then slowly turn to the left
e.Repeat 10 times
a.Keep your head in the middle position
b.Slowly pull your shoulders up as far as possible
c. Then relax your shoulders as much as possible
d.Repeat 10 times
a.Relax your shoulders and then slowly move your shoulders forward
b. Then relax your shoulders to the middle position
c. Then move backward again
d.Repeat 10 times
a. Relax your shoulders and slowly pull your head to the right with your right hand for five seconds.
b. Slowly relax your head to the middle position
c. Then slowly pull your head to the left with your left hand for five seconds
d. Return to the middle position
e. Repeat 10 times
Around and around the ring
1.Preparation posture: stand with both arms crossed.
2, around: to the left (right) around the head. Head from one side of the flexion through the front around to the other side of the flexion, slightly lifting the head.
3, around the ring: to the left (right) around the ring. Head from one side of the flexion through the front, side, after the restoration of 360 degrees around the ring action.
4, requirements: in the head and neck action exercises, the body does not follow along with the movement, the neck action amplitude to be large, so that the neck muscles fully extended.
Neck muscle exercise exercise
a. Put your hands on your forehead
b. Slowly press your head towards your hands to block your head from moving forward (do not protrude your chin forward)
c. Hold for five seconds and slowly relax
d. Repeat 10 times
a. Place your hands behind your head and slowly press your head backwards towards your hands
b. Block your head with both hands and continue to move backwards
c. Maintain for five seconds, slowly relax
d. Repeat 10 times
a. Relax both shoulders and place the right hand on the right side
b. Slowly move your head to the right side, blocking your head from continuing to the right with your right hand
c. Hold for five seconds and slowly relax
d. Repeat 10 times
e. Repeat the above steps on the left side
Posture modification exercise
a. Relax your shoulders and slowly bring your chin in, keeping your eyes looking forward.
b. Slowly relax the chin and neck
c. Repeat 10 times
On weekdays, you should keep your waist and neck straight and look forward with both eyes. Avoid the situation of A figure, which can reduce the problems caused by incorrect posture.
Exercise points.
1. If you experience any discomfort such as vomiting, dizziness, numbness or severe pain while doing any exercise, you should suspend the exercise and inform the physiotherapist as soon as possible.
2, all exercises should be done according to the instructions of the physiotherapist, if there are questions should be asked to the physiotherapist.
3. Avoid excessive intensity at the beginning of the exercise, and do not be too strong to avoid straining the neck muscles. When doing the exercises, you should pay attention that there should not be any discomfort (except for the feeling of straining and muscle soreness), if you have any questions, you can ask the physiotherapist.
4, the rhythm of the exercise from slow to fast, the range of motion activity from small to large.
5, to combine different types of movement and movement direction to practice.