Save your neck! The most effective cervical relaxation exercise

Long-term sitting in front of a computer can easily cause problems such as vision loss, rough and dark yellow skin, lack of energy, etc., cervical pain is also an inevitable problem for white-collar workers. Why are white-collar workers more likely to get cervical spondylosis? What movements can relax our cervical spine?

Why white-collar workers are prone to cervical spondylosis:

With the development of office informatization, the number of golden-collar and white-collar workers in the office has increased. They lack exercise in the office and sit in front of the computer or work at their desks for a long time, thus causing the cervical vertebra to be in the curved position for a long time. Certain positions not only make the pressure on the cervical disc higher than the natural extension position, but also place the neck muscles in a long-term non-coordinated stress state. The ligaments and muscles at the back of the neck are prone to strain due to traction. The anterior edges of the vertebral bodies wear against each other, causing bone hyperplasia. In addition, excessive torsion and lateral flexion can also lead to cervical spine injury. There are also seasonal reasons: first, the air in the office building is not circulated, causing hypoxia in the brain, which makes it easy to be tired and backache; second, air conditioning and cold air conditioning cause muscles and blood vessels to spasm, which cannot be metabolized in time, resulting in lactic acid accumulating in the muscles. making it difficult to improve in an objective environment. Therefore, the incidence of cervical spondylosis among office people or white-collar workers continues to increase and is becoming younger.

How to relax the cervical spine?

Section 1: Stretch: Stand or sit

1 Make your hands clench and raise them upward, while holding your chest out and taking a deep breath. Stretch your hands over your head and pause for 3-5 seconds. Then slowly put your hands down from the sides of your body, fall back to your sides, and at the same time slowly exhale. You can do this exercise 1-2 times; pay attention to regulating your breathing, let go of distracting thoughts, and remember to control when your body is relaxed.

2 Pay attention to stretching your body, gently bend down to 90 degrees, and stretch your arms like a roc flying, but don't lift your head, the higher the better, and persist for 5 minutes. This action can help you increase the resilience of your cervical muscles.

Section 2: Shake your head: Stand or sit)

Note that the movements in this section must be slow, do not sway your head in any direction, or use too much force, otherwise it may cause damage to the soft tissue of the neck and feel dizzy. If you master the strength and angle of the movements, you should consider nature and not far-fetched. The steps are as follows:

1 Put your hands on your waist, turn your head to the left 80-85 degrees around the neck to return to the middle position, and also turn right around the neck to return to the middle position.

2 Put your hands on your waist, straighten your head, tilt your head forward about 45 degrees to lower your head and return to the middle position. Tilt your head back about 45 degrees to lift your head and return to the middle position.

3 Put your hands on your waist, straighten your head, swing your head to the left about 45 degrees, then return to the middle position, swing your head to the right about 45 degrees, and then return to the middle position.

The above is an action cycle, repeated 4-8 times;

Shake the 4 heads counterclockwise for 3 times with the neck as the center. Return to the middle position, pay attention to the deviation angle from the axis of the cervical vertebra by about 40 degrees. It should not be too large and the speed should be slow. The time for each rotation is about 3 seconds; then shake it clockwise for 3 times to return to the middle position. The above is an action cycle, repeated 2-4 times, not too much;

5 Hold the fingers of both hands alternately and place them on the cervical vertebra behind the head, tilt your head back, and then tilt your head forward. Repeat this action 4 times.

Section 3: Soften the waist: Stand or sit

Place your palms on your waist, rotate your left hand clockwise and your right hand counterclockwise for 12 times, pause for 5 seconds, and rotate your hands in the opposite direction for 12 times. Repeat this action 2-4 times. After rubbing your waist, you will obviously feel the warmth of your waist. This is to unblock the stiff muscles and warm up for the following movements.

With three simple actions, you may wish to leave your seat to twist your neck and stretch your waist during lunch break. Coworkers can also help each other pinch your shoulders, which will not only reduce cervical pain, but also enhance each other. Feelings.

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