The eight movements to exercise the cervical spine are:

As follows:

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.

Have you learned the eight movements of cervical spine massage?

Do you know what movements are used to exercise the cervical spine? The body is the foundation of our life, and only when we are in good health can we enjoy life. At present, many people will suffer from cervical spondylosis because they work at their desks or look down at their mobile phones for a long time.

We can try some exercises to exercise the cervical spine to prevent or suppress cervical spondylosis'Disease progression. The following is an introduction to the movements of exercising the cervical spine.

oneNeck exercises.

Sit with your legs together, head upright, and stretch and contract your neck as long as you can until you feel soreness, hold for three seconds. Do it five times.

II. II. IIStretch the upper trapezius muscle.

You can sit or stand 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 at a time and do this five times.

ThreeBend and stretch your neck.

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

FourBend the neck back into position.

Bend your head forward slightly, then gently return to its original position. Repeat 10 times for about 30 seconds.

FivePosterior 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.

SixNeck turning.

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

SevenPull 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.

EightShrug the shoulders for exercise.

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

1. Rub your neck with both palms:

Place your fingers on the back of your neck and rub them back and forth.

Second, look left and right:

Turn your head to the left and then to the right and feel the soreness as well.

3. Nodding back and forth:

Head forward and then back, stretching the neck as far forward as possible.

Fourth, look back at the moon:

With his hands on his hips, his head and neck turned behind him, ** the sky behind him.

Fifth, neck struggle:

Keep your hands close to the sides of your thighs, keep your legs still, and turn your upper body to the right when your head turns to the left; Contrarily.

Sixth, the neck and hand struggle:

Cross your hands and cling to the back of your head, stretch your head and neck back hard, and push your hands forward.

Seventh, both hands to the sky:

Raise your hands over your head and look up at the backs of your hands for 5 seconds.

8. Turn around and look back:

Arch your right leg forward, rotate your body to the left, support your right palm up, pull your left palm down and look back at your left hand.

9. Rotate the shoulders and relax the neck:

Place your hands on your shoulders and rotate right and back first, then right front and back.

10. Neck clamping with both palms:

Tilt your head back slightly, and pinch the muscles in the back of your neck with one palm.