Cervical Spine health care for long-term desk work (programmers)

Cervical Spondylosis is a common disease. Any person who has been engaged in desk work for a long time, such as typing and writing, may cause cervical pain due to improper posture. Experts said to prevent the occurrence of cervical spondylosis, in addition to correcting bad posture, pay attention to moisture-proof, anti-cold, should also actively strengthen exercise, regular neck activity. Experts specially introduced a set of cervical exercises.

Forward and backward

Standing naturally, eyes on both sides, slightly separated feet, parallel to two shoulders, cross-handed waist. First looked up and then looked up, while breathing, eyes look at the sky, stay for a moment; then slowly forward chest position bow, while breathing, eyes look at the ground. When you do this operation, you should close your mouth so that the lower jaw can be kept close to the front chest as much as possible. After a moment, you can continue to do this four times. The purpose of the action is to stretch, relax, and slow, so it is best not to feel uncomfortable.

Turn your arm around

Standing naturally, eyes on your eyes, feet slightly separated, shoulder width, hands naturally drooping. First raise the right arm, palm down, head visual palm, the body slowly turned to the left side, stay for a moment. When turning around, pay attention to the heel rotation 45 degrees, the body's center of gravity lean forward, and then the body turns to the right rear side, slowly breathing when rotating, slowly breathing when turning, the whole action is slow and coordinated. When turning the neck and waist, try to turn until you can not turn, stay for a moment, back to the natural style and then change the left arm. When changing the left arm, the put hand should be pressed down slowly along the ear root. After changing the arm, the hand should be done again and again twice.

Rotate left and right

Standing naturally, eyes on both sides, slightly separated feet, parallel shoulders, cross-handed waist. First, slowly turn the head to the left side, while breathing in the chest, let the right side of the neck straighten, stay for a moment, then slowly turn to the left side, while breathing, let the left side of the neck straighten, stay for a moment. It is repeated for four times. The whole set of movements should be easy and stretched, so it is best not to feel dizzy.

Shoulder lifting and neck Scaling

Standing naturally, eyes on both sides, feet slightly separated, parallel to the shoulder, naturally drooping hands. Slowly raise your shoulders, shrink your neck as much as possible. After a moment, slowly relax your shoulders, extend your neck and neck, restore your nature, and then sink your shoulders, and stretch your neck and neck, after a while, relax and breathe naturally. Note that while shrinking and stretching the neck, you must slowly breathe in and hold off your breath while staying. Try to relax your shoulders and neck as much as possible. After returning to the natural style, repeat it four times.

Left and right swing

Standing naturally, eyes on both sides, slightly separated feet, parallel shoulders, cross-handed waist. The head is slowly tilted toward the left shoulder, so that the left ear is attached to the left shoulder, after a moment, the head returns to the middle; then to the right shoulder, the right ear is also close to the right shoulder, stay for a moment, and then return to the middle. In this way, the left and right swing is repeated four times. When the head is swinging, you need to breathe in and slowly breathe out when you return to the middle. When you are doing exercises, relax as much as possible on your shoulders and neck. It is better to take the action slowly and steadily.

Wave stretch

Standing naturally, eyes on both sides, legs slightly separated, parallel to the shoulder, naturally drooping hands. The lower part of the source part. The lower part of the jaw should be slowly sucked in during flexion and extension, and slowly breathe out when looking up and restoring, relax on both shoulders, and stay for a moment for two times. Then, the lower part will be used for mandibular flexion, from top down to inhale, and then breathe out when restoring. (Xinhuanet)

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