The periapical cervical spine can be exercised by forward flexion, backward extension, rotation, and circling. However, it is not applicable to all people.
1. Forward bending and backward stretching: sit still and look ahead, then slowly lower your head to the maximum and hold on for 30 seconds, then slowly tilt your head backward to the maximum and hold on for 30 seconds, and then return to the original position.
2. Rotation: lower your head from left to right and rotate your neck to the maximum extent to a circle and hold it for 30 seconds, then practice in the opposite direction.
3. Ring: stand up and stand firm with your back to the wall, tilt your body as far as possible to the left front, but tilt your head up, open your mouth as far as possible and stretch your jaw forward, hold on to it for 1 to 2 minutes, and then repeat this action to the right front.
In addition, some people have cervical joint mobility disorders and obvious osteophytes, which are not suitable for multi-directional and multi-angle functional exercise. The development of the exercise program should follow the principle of personalized, progressive intensity, and it is recommended to carry out shoulder cervical spine exercise under the guidance of professionals to avoid accidental injury.