Cervical stretching exercises

Proper cervical stretching exercises can effectively reduce the probability of cervical spondylosis, so cervical stretching exercises have become an exercise chosen by many office workers. Because if you suffer from cervical spondylosis, it will have a relatively large impact on a person's body. Cervical spondylosis is also a joint disease that is difficult to be completely cured. Next, let’s learn some stretching exercises for the cervical spine.

1 Neck stretch

Muscles involved: Sternocleidomastoid

Key points: Place your hands on your hips, straighten your back, and gently lift your head and stretch upward.

2 Neck stretch

Muscles involved: Sternocleidomastoid and upper trapezius

Key points: Sit up with your body straight and tilt your head to the left. After practicing on the left side, switch to the right side and repeat the exercise.

3. Child’s Pose

Muscles involved: Back muscles

Key points: Kneel down with your legs apart, sit your buttocks on your heels, move your body forward, stretch your arms forward, and try to touch the ground with your forehead.

4. Camel pose

Muscles involved: Rectus abdominis and external obliques

Key points: Slowly push your hips forward and slightly upward, hold your feet with your hands, and be careful not to over-squeeze your waist.

5. Chest stretch

Muscles involved: The broadest muscles of the back and chest.

Key points: Stand facing the wall, push the wall with your right hand, slowly move your body away from the wall, and repeat the exercise on the other side.

6 Wide Angle

Muscles involved: Adductors, hamstrings.

Key points: Sit on a flat ground, slowly straighten your legs and open them, do not bend your knees, and lean your body slightly forward

7. Shoulder Stretch

Muscles involved: Lateral deltoid.

Key points: Stand with your left arm straight and press gently with your right hand to increase muscle stretch, then repeat the exercise with your other right hand.

8. Standing Neck Stretch

Muscles involved: Trapezius.

Key points: Stand with your legs together, bend your knees slightly, gently support your head with your hands, and tilt your chin forward with your chest.

9. Triangle Pose

Muscles involved: External obliques.

Key points: Place your left hand in front of your standing leg, keep your back straight, raise your right hand, and open your hips from front to back. Repeat the exercise on the opposite side.

10 Upper back stretch

Muscles involved: The broadest muscles of the back and chest.

Key points: Stand at a certain distance from the wall with your body parallel to the ground. Try to keep your back flat and slowly bend from your chest.

11. Supine Spinal Twist

Muscles involved: Buttocks and external obliques.

Key points: Lie on your back, bend your right knee, and twist your body to the left. Repeat on the opposite side

12. Standing Side Bend

Muscles involved: External obliques and the widest muscle in the back.

Key points: Stand, bend your body to the right, and repeat the exercise on the left.

13. Single-leg forward bend

Muscles involved: Hamstrings.

Key points: Stand with one foot in front of you and your back straight. Place your hands on your hips and fold forward from the hips, repeat with your other leg.

14. Butterfly

Muscles involved: Adductors.

Key points: Sit down with your knees bent, soles of your feet facing each other, back straight, gently place your hands on your knees, and lower your hips and knees toward the ground.

15. Baby in Arms

Muscles involved: Hip flexors.

Key points: Sit on the floor with your back straight, slowly pull one leg to your chest, turn your thigh out, and repeat with the other leg.

16. Seated Pigeon Pose

Muscles involved: Tibialis anterior

Key points: Sit on the floor, bring your right hand back, hold your right foot with your hand and place it on your left knee, then repeat with your left foot.

17. Folding Forward Bend

Muscles involved: Hamstrings and calf muscles.

Key points: Sit on the floor with your legs straight and together and folded forward.

18 Sprint

Muscles involved: Lumbar muscles and quadriceps.

Key points: Sprint position, bend your left leg in front at 90 degrees. Grab your right foot toward your waist and repeat on the other side.