2 Exercises to Make Your Cervical Spine Healthier
Recently, a friend asked me about methods to prevent neck and back pain. Can cervical curvature be corrected through exercise? Today, let's introduce a simple exercise that not only strengthens the neck and back muscles, prevents and treats shoulder subsidence, but also benefits delaying cervical degeneration and shoulder periarthritis.
Warm Tips
Before any exercise, it is necessary to do preparatory activities. Although the intensity of the exercise introduced in this article is small, it is still necessary to do some stretching preparatory activities and follow the steps of slow and gradual strengthening to prevent muscle strains…
Preparation Activity: Neck Stretch
Stand upright, eyes level. Slowly turn your head to the left side to the maximum angle, raising your chin to stretch the right side of your neck, hold for 45 seconds, then return to the upright position; then repeat the same posture to the right. Repeat 4 times.
Fly Action
Hands clasped behind the head, fingers cross, thumbs press into the muscle pit on the back of the neck. Elbow joints extend backward, head back arched and pressed against the hands, maintain for 45 seconds, 10 sets, with 15 seconds interval between each set.
Twist Action
Continue the previous action, twist the upper body, elbow joints extend upward, at the same time, use force with the head to feel the stretch of one side of the body and the back. Alternate between both sides, the action lasts for 45 seconds. 10 sets.
Persistence of the above simple small action exercise, it will take only 6 weeks to feel that your neck and back are full and powerful, and the original pain has disappeared.
You can also develop other exercise methods yourself, the basic principle is to exercise the muscles at the back of the neck. For example, using this method (as pictured below).
