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

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Bend, turn your neck alternately.

Exercise 2: Tilt your neck

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Tilting the neck to the left, right rotating.

Exercise 3: Turn your neck

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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.

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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)

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

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Stretching ear muscle group.

Exercise 6: Exercise strong post-neck muscle group

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

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Post-neck motor exercises.

Exercise 7 : Exercise strong regional muscle group before the neck

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

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Mobilize muscle groups in front of neck.

Exercise 8: Exercise strong neck muscles

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

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Exercises affect the bilateral muscle group.

Exercise 9: Exercise strong muscles behind the neck

  • Use a stretchable rope or cloth wrapped around the head in the middle of the rope.
  • Two hands holding the ends of the wire, holding the cord straight.
  • 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).

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Exercises affect the muscles behind the neck.

Exercise 10: Strong set of muscle groups tilting neck.

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

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Exercises affect the muscles of the neck tilted.

Exercise 11: Exercise strongly the neck muscles

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

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Exercises affect the neck muscles.