Cervical bad let shoulder to help

Now most of the white-collar will have cervical spondylosis, start will not notice, to later serious discovered. Here us shoulder exercise on the influence of cervical spine.

Muscle and very difficult to practice. American state university of New York YangHongJian fasten to master said, even for bodybuilder speaking, neck muscles is not easy.

Lian sites. Neck muscles health directly affect the cervical health. He provides a series of training neck muscles flexibility scheme.

A, "MiZiXing" bend. Neck circle annulus method not desirable, neck around to do surround action, easy to cause the cervical sprains, because this movement of neck, it belongs to the irregular movement. He suggested that do "m word form" neck bending action, order as follows: first, namely "cross-shaped" bend forward in turn head bent - reset - left turn - reset - backward turn - reset - to reset; right turn - Then in turn do "left before turn - reset - left after turn - reset - right rear turn - reset - right turn - reset.

2 and bowed his head and neck muscles, stretch for 30 seconds. If there has been cervical spondylosis, back upward can be uncomfortable, don't do anything that neck uncomfortable action.

YangHongJian said, in addition to improve the flexibility of the neck muscles outside, neck muscle power should also be reinforced. This region strength exercises have some special method, but for ordinary people speaking, usually through the practice of neck below trapezius muscle, to achieve the function of reinforcing the neck. If a person trapezius muscle weak, it is more likely to contain a bosom, cervical vertebra is proneness bits, easy to strain.

Therefore, he recommended 3 practice trapezius muscle of plan:

A, the erect boating. Hand dumbbell, bipod is opened, stand straight up, hold out a bosom, shoulder after exhibition also mention cubits, will dumbbell mention to your chest, slowly put down, so repeatedly, the first group do 20 times, the second group do 14 ~ 15 times can. Keep body upright, don't use the waist send force, but with the neck after searching, two scapula between trapezius muscle send force. Mention (send force) expiratory, put down when inspiratory.

Second, shrugging. The hard shoulder shrug, strive for staying ears, then to touch down, do two groups, each group of ten times.

Three, shoulder circle annulus. Upper integrity, two arms. Hang down shoulder, let after exhibition, do to shoulder as the center circle annulus movement. Do two groups, each group of ten times.

Four, the high bar trailer. Hands handholding horizontal bar, the body is suspensory on poles, by gravity, such as spinal joints by stretching.