Follow us with the blue words on it! Shoulders and necks are often stiff and sore, which is not a trivial matter.
We should learn to do simple shoulder and neck relaxation to avoid cervical spondylosis.
Today, I would like to share 9 simple yoga shoulder and neck physiotherapy movements to stretch and strengthen the muscles around the cervical vertebra, so that the cervical vertebra can be more healthy.
Practice regularly to keep you away from cervical spondylosis.
Action 1.
Sit down on your knees, put your hands on your sides.
Put your left hand on the right side of your head.
Exhale, lean your head sideways, and extend your right arm.
Feel the stretch on the outside of your neck.
Keep it for 20 to 30 seconds, and your head will return to control.
Change the other side.
Action 2.
Kneel, breathe in, and extend your spine.
Exhale, relax your shoulders, and put your head, neck, and shoulders in a neutral position.
Put your right hand on the right side of your head.
Exhale again, Head to hand confrontation.
Feel that the muscles on the outside of the neck are strengthening.
Stay for 20-30 seconds and move to the other side, Open your chest.
Repeat 10-20 movements 5.
Sit on your knees and put the towel on the back of your head.
Pull both sides of the towel with your hands.
Exhale, lower your head, and keep your head and neck against the towel.
Exhale again, and slowly twist your neck to the left with control.
Inhale, restore, exhale, and turn to the right.
Repeat 10-20 movements 6.
Kneel and stand, Put the towel on the back of the neck.
Keep the neck against the towel.
Exhale, slowly and steadily raise your head.
Inhale, restore, and repeat 10-20 movements.
7.
Sit down on your knees, and put the towel on the back of the neck.
Cross your hands to hold both ends of the towel.
Inhale, extend the spine.
Exhale, pull the towel with your right hand, and turn your head to the right.
Inhale, restore, Repeat for 10-20 times.
Change to the other side 8.
Lie on the cushion side, and raise your arms horizontally in front of you.
The palms are facing each other, exhale, and your right hand is like turning a book.
Open it to the right, inhale, and restore.
Note that the action should be slow and controlled.
Look at the direction of the fingertips of your hands.
Repeat for 10-20 times 9.
Lie on the cushion face, and put your hands on both sides of your chest.
Exhale, and extend your hands forward, Relax your shoulders.
Inhale, and put your hands back in turn.
If you can, practice with bricks.
Hold the bricks back with your right hand, and put your left hand back.
Hold the bricks with your right hand, and put the bricks forward with your right hand.
Hold the bricks with your left hand forward.
Repeat 5-10 groups of practice, and look at them on the other side 👍。.