I bring you a series of exercises for the neck and back, they are extremely easy and I recommend them for those of us who suffer from Cervical, they are excellent, I have more I have been doing them for 20 years and they help me with pain.
EXERCISES FOR THE CERVICAL
First you are going to sit comfortably in a chair and with your back straight and that you feel comfortable and ready that you are sure we are going to start doing it preferably in the morning or if you do not have time before going to bed..
sit up straight
Then you are going to slowly tilt your head back as far as you can if you are in a lot of pain you stay there and relax and hold for about 3 seconds and come back smoothly forward
head back
Then now you are going to bring your head down with your chin, try to touch your chest and go down as much as you can, if in any case there is pain, stay there and stay there for about 3 seconds and repeat, throwing back and then forward.
In these exercises your bones will rattle when we are very contracted it looks like cookies but these movements will help you relax by doing it often
head forward
You are going to do this exercise, you put your neck upright and then you are going to take your head to one side trying to stick your ear to your shoulder, these are used to stretch your neck and cervical spine, there may be a little pain before and after when you start but then with the days you no longer feel them.
And you also repeat with the other side simultaneously.
head to shoulder
Here you are going to turn your head to one side and to the other but gently and in each turn hold about 3 seconds, here it is used to stretch the neck repeat 10 times
turn head to the side
Then you continue in the same position and raise your shoulders as if to say I DON'T CARE, hold for 3 seconds and then lower and so on, you will do it 10 times when our back and neck hurt, we do it, they relieve a lot and then give yourself a self-massage you relax better.
raise your shoulders
Then you are going to turn your body to the right as you see him sitting in your chair head and trunk turn you stay a second and repeat it on the other side you do it 20 times here you do back stretches
rotate the body
Then you put your arms behind the chair with your hands clasped, stretch as much as you can, head up, it helps you stretch your back muscles and relieves your neck. Keeps you loose for 3 seconds and leaves your arms hanging to the sides and repeat 10 times.
arms back
You place your hands clasped behind your neck and your elbows are facing forwards this exercise is relaxing it is as if your head feels like a soft pillow try to squeeze and hold for 3 seconds and repeat 10 times
hands behind the neck
This is the same as the previous one, you place your hands clasped behind your neck, your elbows remain in front and then open your elbows and stay there for 3 seconds but try to open them as much as possible, it helps you stretch your back and relaxes your neck and it takes away pain repeat it 10 times.
Hands on the neck and open
Now you are going to take the right arm, place the left hand on the elbow and take it back stretching it as much as possible and repeat the other side with the next arm and each leave 3 seconds and do it 10 times. And then you'll feel better with your back, neck and arm.
Grab the arm and stretch to the side
I hope you like these exercises, I recommend them for the cervical, back, because we always have muscle contractures due to the sudden movements we make and bad postures, especially when we have many jobs at home, in the end we end up exhausted.
