Healthy cervical spine, neck line can be beautiful, seven step routine practical cervical spine drill through the neck in all directions of the relaxation movement, you can promote blood circulation in the neck, at the same time to enhance the strength of the muscles of the neck, but also to alleviate the cervical spondylosis caused by pain, dizziness and numbness of the hands and other symptoms. The cervical spine exercise is simple and not limited by the venue, so you can exercise anytime and anywhere.

Looking up at the sky

Keep your elbows straight and raise your hands above your head, palms facing upwards, while tilting your head back and looking at the backs of your hands. Keep both arms straight and facing upwards, otherwise the effect will not be good.

Rotate shoulders and neck

Rest the palms of your hands on the shoulders of the same side, then rotate from the back to the front, then from the front to the back, 20 times in each direction. The speed should not be too fast, avoid shrugging during the exercise, and just relax the neck muscles.

Swaying from side to side

With shoulders relaxed and sunken, slowly tilt your head towards the left shoulder, hold for 5 seconds, then return to a neutral position before tilting your head sideways towards the right shoulder. Proceed slowly, never too fast, and try to relax both shoulders and neck.

Forward and backward tilt

With arms crossed and shoulders relaxed, look down at the floor to bring your chin closer to your front chest, then return to neutral position before raising your head and leaning back. The movement should be slow and co-ordinated to avoid too much speed and force, which can lead to strain.

Neck Struggle

Put your left hand behind your back and your right hand in front of your chest, push out your right hand in parallel with the palm standing up towards the left while turning your head to the right, hold for 5 seconds, then swap left and right hands. Keep the torso stable during the exercise and avoid rotation.

Neck and hands against each other

Cross your hands tightly on the back of your neck, then push your neck forward, while your head and neck are pushed backward, exerting force on each other, hold for 5 seconds. Pay attention to the hands and neck at the same time, avoid excessive speed.

Look up at the sky

Neck relaxation, the palms of both hands rubbed hot, one side of the palm on the back of the neck back and forth rubbing the neck, keep 5 ~ 8 seconds, and then change the other side of the hand. Rubbing back and forth should be slow and the force should not be too large.

Serious visceral disease patients, pregnant women should be carried out under the guidance of a doctor, can not blindly go to practice; daily training in moderation, step by step, gentle movements, persistent. Dizziness, pain and other uncomfortable symptoms in the training process, immediately stop exercise.