Hilary The human cervical spine is connected to the head at the top and the body at the bottom, and controls many activities of the neck, trunk and limbs. Regular neck extension exercises can improve the blood supply to the neck muscles and ligaments, make the muscles and ligaments stronger, increase bone density, prevent osteoporosis, and thus reduce the occurrence of cervical spondylosis.
Here is a simple and easy cervical spine exercise that can be performed while sitting or standing.
Preparatory posture for the activity: feet shoulder-width apart, arms on both sides of the body, fingertips pointing vertically downward (put your palms on your thighs with your palms facing down when sitting), look straight ahead, and relax your whole body.
The activity method is as follows:
1. Raise your head and slowly look up at the sky. Try to extend your head and neck to the maximum limit, and stretch your chest and abdomen upward together (it cannot be simply a head-up movement).
2. Slowly move the extended neck forward and downward, like the posture of a rooster when it crows.
3. Then slowly neck back and upward.
4. Return to the ready position.
Note: First, each continuous exercise takes about 1 minute; second, both stretching the neck upwards and shrinking the neck backwards must raise the chest and retract the abdomen; third, it can be done several times a day based on the different circumstances of each person, and each time can be done several times.
