5-minute neck exercises help protect the spine

Simple exercises such as bending, tilting, tilting, rotating, stretching muscles . help your spine be healthier. The sick person also significantly reduces the pain.

5 minutes of neck training daily helps to protect the spine

Dr. Tang Quoc Chi, Neurosurgery Specialist, Saigon Mind General Hospital guides ancient exercises for everyone, especially patients with spinal problems .

Note: It is recommended to practice at least 2 times a day, each movement repeated 10 times. Practice regularly and maintain even when the pain is gone.

Exercise 1 : Bend, tilt your neck

Bend, turn your neck alternately.

Exercise 2: Tilt your neck

Tilting the neck to the left, right rotating.

Exercise 3: Turn your neck

Rotate the neck to the sides alternately.

Exercise 4 : Stretching the posterior muscle group to the neck: Hold the neck straight, press the chin back.

Keep your neck straight, press your chin back as shown.

Exercise 5: stretching the shoulder region muscle group (also called the upper bundle ladder, ladder muscle)

1. The left hand holds the seat of the chair, keeping it straight.
2. Right hand loops over your head, place your hand on the left end, and pull your head to the right.
3. Switch sides and proceed as above.

Stretching ear muscle group.

Exercise 6: Exercise strong post-neck muscle group

1. Two hands knit behind the head.
2. Push your head backward in the direction of the arrow, holding your hands to resist the thrust of your head.

Post-neck motor exercises.

Exercise 7 : Exercise strong regional muscle group before the neck

1. Two hands knit in front of the forehead.
2. Push your head forward in the direction of the arrow, holding your hands to resist the thrust of your head.

Mobilize muscle groups in front of neck.

Exercise 8: Exercise strong neck muscles

1. Place your left hand on the left end.
2. Push the head to the left in the direction of the arrow, the left hand retains to resist the thrust of the head.
3. Switch sides and proceed as above.

Exercises affect the bilateral muscle group.

Exercise 9: Exercise strong muscles behind the neck

1. Use a stretchable rope or cloth wrapped around the head in the middle of the rope.
2. Two hands holding the ends of the wire, holding the cord straight.
3. From the neck position leaning forward (as shown in figure 1 below), raise your neck straight up, your hands still holding the ends (as shown in figure 2).

Exercises affect the muscles behind the neck.

Exercise 10: Strong set of muscle groups tilting neck.

1. Use a elastic cord or a cloth wrapped around your head.
2. The left hand holds the ends of the rope, holding the cord straight.
3. From the straight neck position, tilting the neck to the right, the left hand still holds the ends of the rope (see illustration below).
4. Switch sides and proceed as above.

Exercises affect the muscles of the neck tilted.

Exercise 11: Exercise strongly the neck muscles

1. Use a elastic cord or a cloth wrapped around your head.
2. The left hand holds the ends of the rope, holding the cord straight.
3. From the straight neck position (figure 1 below), rotate the neck to the right (figure 2), the left hand still holds the two ends.
4. Switch sides and proceed as above.

Exercises affect the neck muscles.