What exercises can exercise the cervical spine?

I believe everyone has heard of cervical spondylosis. In the past, it was the elderly who suffered from cervical spondylosis due to overwork, but now more and more young people have symptoms of cervical spondylosis, mainly because many people now need to use computers for a long time at work. Facing the computer for a long time will make our cervical muscles stiff, and bad sitting posture will accelerate the onset of cervical spondylosis. In addition to necessary treatment, there are many exercises that can also exercise the cervical spine.

1. "Hand" breaststroke: When breathing, the neck is tilted backward and upward during the breaststroke, which plays a role of reverse treatment. Swim the breaststroke with your hands 1 to 2 times a day, each time for 10 minutes.

2. Riding a mountain bike: Most people need to lower their heads when working. Over time, this will cause excessive tension and fatigue in the neck muscles. Riding a mountain bike allows us to raise our heads (because the frame structure of a mountain bike is relatively special), which has a reverse therapeutic effect. Do not ride a mountain bike for more than 1 hour each time, 2 to 3 times a week.

3. Cervical exercises: Choose a chair with a backrest, with the upper edge of the backrest about 10 cm away from the shoulder to facilitate head movement. Sit flat on a chair, look straight ahead, lean your back against the chair, and put your legs in a natural and comfortable position, with your arms hanging naturally at both sides of the body.

1) Slowly move the head forward and downward to a tolerable extent, then return to the original position. Then slowly move the head backward and downward to a tolerable extent, then return to the original position.

2) Slowly move the head to the left and downward to a tolerable extent, then return to the original position. Then slowly move the head to the right and downward to a tolerable extent, then return to the original position.

3) Turn the head to the right to a tolerable degree, then rotate it upward and left to the center position, then turn left and downward to a tolerable degree, and return along the original path. Experts remind: This exercise should be done for 5 to 8 minutes each time. The movements should not be too fast or too vigorous, but should be gentle and soft.

Cervical spondylosis is caused by being in a bad posture for a long time. So when you have nothing to do, you can stretch your body and try the movements introduced above, then the discomfort caused by cervical spondylosis will be well relieved. At the same time, if it can be combined with massage and other physical therapies, the cervical spine can be restored to normal.