Cervical yoga for white-collar workers

White-collar office workers enter and exit high-end office buildings and have a job that everyone admires. However, due to professional reasons, most white-collar workers suffer from varying degrees of cervical and lumbar discomfort by working at their desks all day long and facing computers. Tianyue Yoga senior coach has designed cervical yoga training specifically for white-collar workers. Long-term persistence will improve our spinal pain.

1. Ostrich style

Spread your legs apart at shoulder width, bend over, place your hands under the center of your feet, allowing your palms to communicate with them, lift your head when breathing in, and slowly relax when breathing out. This posture can improve cervical fatigue and can be done in conjunction with Pug pose.

2. Fish style

Lie on your back, arch your body when inhaling, supporting your head and hips, and forming a hole in your back; curl your knees back and cross, and bring your palms together on top of your head or intersect your arms and hold each other's elbow joints. Slowly relax and lie flat while exhaling. This action can place the stress point and extension point on the cervical spine. It is also very helpful to the health of the lumbar spine and can also eliminate wrinkles in the neck. Beginners can straighten their legs, which greatly reduces the difficulty and makes the exercise goals clearer

3. Turtle style

The two movements of breathing are like a turtle sticking its head out of its shell. Open your knees, sit up straight, and curl your calves back to the base of your thighs; lean forward, open your palms, and lift your cervical spine when you inhale. When you exhale, keep your jaw close to your chest, and the focus of your movement is on your neck. The turtle style mainly exercises the flexibility of the cervical spine, and is also very helpful in shaping the lines of the neck and eliminating double chins.

4. Cat Stretch

Keep kneeling with your hands and knees as gravity support points. When breathing in, your back is recessed and your chin is raised upward. At the same time, lift your hips up, press your shoulders down, and straighten your arms; when breathing out, arch your back so that your chin and chest are close together. The four-point stretching action of a cat can effectively exercise the muscles of the back and abdomen, making the spine more flexible and having a smaller difficulty factor.

5. Dog Stretch

Support the body with your hands and toes, stretch your legs as much as possible, tilt your head back when inhaling, so that the front side of your neck is fully stretched, and the arms are perpendicular to the ground. When exhaling, your head slowly relax and return to its normal position. This posture fully stretches the 26 spinal cord, stimulates the connection between the brain and spinal cord, and is very helpful for nourishing the brain.

6. Pug style

Stretch your legs as far as possible, bend your upper body downward, support your hands on the ground, and keep your back stretched. When breathing in, stretch your hands vertically and lift your head up. When breathing out, use the top of your head, elbow joints and feet as gravity support points to keep your back stretched. If you find it too difficult, bend your legs slightly to reduce pressure on the ligaments.

Exercise is the best way to treat cervical spondylosis. From an anatomical point of view, the muscles of the whole body are closely related to the cervical spine almost radially. Any exercise is an exercise for coordination and balance of the whole body, so it will exercise the cervical spine. On the premise of preventing sports injuries, it is very beneficial to appropriately increase the frequency and intensity of exercise. This series of yoga exercises designed by yoga instructors specifically for the cervical spine will well activate the cervical spine, relieve spinal pressure, and promote cervical spine health. (Internship Editor: Wu Jinyu)