How to do spinal exercises

If you often experience neck pain recently, you need to consider that there is a problem with your spine. The best way to improve this situation is to do spinal exercises. According to medical experts, spinal exercises can not only prevent the occurrence of cervical spondylosis, but also have a certain therapeutic effect on patients with mild cervical spondylosis. Therefore, for the health of our cervical spine, it is very important to learn spinal exercises.

(1) Turn your hands over to protect your chest: Do gymnastics chest expansion exercises, stretch your arms with your palms facing up, and do this for a total of 2 eight beats.

(2) Look left and right: Put your hands on your hips and rotate your head and neck left and right alternately. The movements should be slow and with large amplitude. Try to look upward with both eyes. Inhale when turning left or right. When you turn to the maximum, turn back a little, inhale and pause for a while. Then use inertia to make your neck exceed the original amplitude. Inhale when you return to the original position. Repeat 8 times for each side.

(3) Look up at the sky: Stand with your hands on your hips, bend your head and neck and look up at the sky. Inhale at the same time. Try to look up at the sky as far as you can. When you reach the maximum, inhale and pause for a while, then return to the starting position and exhale. Repeat 8 times.

(4) Fight the force with the neck: With the seventh cervical vertebra as the axis or fulcrum, push the part above the seventh cervical vertebra upward and the part below the seventh cervical vertebra downward. At the same time, inhale and exhale when recovering. Repeat 8 times.

(5) Stretch forward to explore the sea: As if standing on a cliff and looking forward and downward at the sea, stretch your neck forward and the part below the seventh cervical vertebra backward while inhaling and exhaling when recovering. Repeat 8 times.

(6) Turn and look back: Stand up and do a left lunge. Rotate your body to the left and lift your right palm as high as possible. Stretch your left palm downward with your neck and look back at your left hand. Inhale and exhale when you return to the starting position. Do the left lunge again and do the activity in the opposite direction. Alternate left and right, 8 times on each side.

(7) Neck massage: Stand and rub your neck with both hands alternately 8 times each. The above 7 gymnastics require a slow speed and large amplitude, and you should take a short rest after each section. Do it once a day and persist.

After reading the introduction in this article, I believe you have learned how to do spinal health exercises. There is one thing you need to pay attention to when doing spinal health exercises, that is, you must do it well. Many friends only get 8 points when doing spinal health exercises, which will have no effect on spinal health. If you want your spine to be healthy, I hope you can pay attention to this.