What movements can I learn to relax the cervical spine in the shoulder?

First, look up at your palms, stand up, raise your hands to the highest point, and slowly look up to see your palms. Second, stretch from side to side, tilting your head to the left first, hold for five seconds, then tilt to the right, hold for five seconds. Third, stretch back and forth, bend your neck forward forcefully, hold for a few seconds, then bend back again, and stay for a few seconds.

The first movement is to open the arms and draw a circle with the arms, draw 15 times forward, draw 15 times backwards to open the shoulder and neck, the second movement is to do the chest expansion exercise, be sure to do it, relax and relax, the third movement is to raise the arms above the head, slowly press back to release the pressure on the shoulder and neck.

You can learn neck massage, as well as neck massage techniques, so that you can relax the shoulder, the cervical spine can achieve good results, so that the cervical spine can be well recovered.

Have you learned the eight movements of cervical spine massage?

<><4 movements to quickly relax the shoulders and neck

i love u chiropractic exercises.

"The First Action".Capitalize i

Raise your head first, stretch your palms up to the top of your head and open your shoulders.

Hold your breath and slowly extend your hands upwards for 10 seconds.

"The Second Action" is lowercase i

Raise your head first, open your shoulders, put your hands behind your back, clamp your back and pull down to imagine that there is a tennis ball on your back, and hold it for 10 seconds.

"The Third Action" love

Raise your head slowly, open your shoulders, put your hands behind your waist and imagine that there is a tennis ball on your back, and hold it for 10 seconds.

"The Fourth Spring Action" capitalizes u

Raise your head first, open your shoulders, raise your hands up and open them back, imagine that there is a tennis ball on your back, and hold the feeling of slowly flattening it for 10 seconds

1. Neck shrinkage. Find a stool and sit with your legs together. Straighten your head, keep your balance with your back, keep it stiff for 5 seconds, try to lengthen and contract your neck, and hold for 3 seconds if you feel soreness. Repeat this set 5 times.

2. Upper trapezius stretching.

Sit upright with your legs together. Hold the left side of your head with your right hand and stretch your left hand on your back. Hold for 5 seconds and rest for 3 seconds. Repeat this set 5 times.

3. Bend the upper neck.

Bring your head as close to your chest as you can, and after three seconds, look up, flat. Repeat this set 5 times.

4. Curved neck. Bend your head forward slightly, then gently return to its original position. Repeat 10 times for about 30 seconds. This set of movements is used to relax the first three sets of movements.

5. Posterior extension of the neck.

Extend your head back as far back as you can, hold for 3 seconds, and then return to its original position. Repeat this set 5 times. Pay attention to the straight back.

6. Rotate the neck.

Turn your neck at a constant speed, from left to right, with your shoulders as your limit. Do it for 30 seconds. 10 sets of movements.

7. Stretch the neck.

Grab the wrist of your right hand with your left hand and pull it down while tilting your head to the left. Hold for three seconds. Then grab your left wrist with your right hand and pull it downwards with your head tilted to the right. Hold for three seconds and repeat 5 times.

8. Shrug your shoulders. Shrug up and down, back and forth, 10 times each. This is the end of all of the above workouts.

1. Plank: Mainly train the transverse abdominal muscles to make your waist as tight and powerful as a belt.

2. Unilateral plank + rotation: plank advanced can not only train the transverse abdominis muscle, but also the external oblique muscle on both sides of the abdomen.

3. Stretching of the neck in all directions: Office workers who have been sitting at the desk for a long time have seen that most of your neck is swollen and sore, and stretching in all directions can relieve the pain and soreness.

4. Back stretching: It can stretch the back muscles well and relieve soreness.

5. Squat by the ball: mainly train the leg and buttock muscles. People who sit in the office for a long time are prone to hoarding a lot of fat in their legs and buttocks, and an appropriate amount of self-weight training can well control the occurrence of fat hoarding.

6. Dumbbell Flying Bird: Mainly train our deltoid muscles. Strengthens and staminates our shoulder muscles, and also prevents shoulder slippage.

7. Unilateral kettlebell squat: This is a multi-joint training action, and the target muscles are legs, buttocks, deltoids, and core muscles. This action can also make a woman's figure more linear.