Fitness yoga to stay away from cervical spondylosis

Neck soreness is a problem that many women encounter. In addition to daily posture correction, targeted yoga practice can also effectively correct cervical problems.

Exercise for prevention and early cervical spondylosis

1. Sit on the chair, spread your legs apart, and hold the chair with both hands. Hold your chest high, breathe in, lift your head back, breathe out, and lower your head naturally. At the same time, lift your arms up vigorously and pause for two breaths.

2. Close your legs and put your hands on both sides to pull the seat. Hold your chest high and breathe in, lift your head down and breathe out, tilt your head back naturally. At the same time, lift your arms up vigorously, retract your shoulder blades back, and stop for two breaths.

It is very effective on early neck acid accumulation and has a good preventive effect.

Taboo: Do not try the above two movements if the neck is stiff or if the physiological curvature is abnormal.

3. Stand naturally and relax, with your arms parallel to the ground, and gently clench your fists with your palms up. Then draw a circle with the elbow as the axis, keep the upper arm moving close to the body, and then draw a circle in the opposite direction, repeating 5 to 6 times.

After this action, you will feel tired and tired in your arms, so do the relief action next.

4. Stand naturally and relax, placing your right hand on the big vertebra.

5. Buckle the right elbow with your left hand, exhale and pull the right elbow to the left.

6. Or reverse your left hand and hold your right hand. If you can't reach it, you can use a towel. Relax after 5 to 6 breaths, and then go in the opposite direction.

It has a good effect on arm numbness and insufficient blood supply to the brain. It is also suitable for people who feel stiff necks.

7. Sit with your legs comfortably, straighten your back, and slightly retract your forehead;

8. Inhale and lift the spine up, exhale and tilt your head to the left, with your left ear close to your left shoulder.

9. Inhale and lift your head back 45 degrees, pause for 3 to 5 breaths, and feel the stretching of your chest muscles and lateral cervical muscles. Exhale again left ear closer to left shoulder, inhale head back to center. Make the other side the same way.

10. Sit with your legs comfortably, straighten your back, and exhale and lower your head.

11. Inhale, chest out, lift your head back, push your chest forward, and do not stress on the cervical spine.

12. Return the inspiratory head to the center, exhale and lower your head, and swing the inspiratory head to the left.

13. Use the weight of your head to pull the cervical spine to extend it backwards in a controlled manner. When your head turns to the rear, your breath is full, and your breath continues to turn to the right.

14. When you reach the clavicle, your breath is just over. Repeat 5 to 6 times and change the other side 5 to 6 times.

If you hear the sound of joint friction while rotating, don't worry, pneumatic blood will work. This action is very effective in regulating cervical pain, insomnia, arm numbness, and insufficient oxygen supply to the brain.

15. Lie flat, place your palms down under your hips, and your feet together.

16. Focus on the elbow joint, inhale, and hold the body hard with the elbow joint. Try to place the top of your head on the mat lightly, put your legs forward hard, tighten your toes, and don't use any force on the top of your head.

17. When you feel comfortable, extend your arms above your head and tighten your legs.

18. Gradually increase the difficulty after step by step, put your legs together and put your head down with your elbows on the ground.

Contraindications: Patients with severe cervical spondylosis and heart disease should not try it. (Internship Editor: Wu Jinyu)