Cervical spondylosis and frozen shoulder are common diseases and frequently-occurring diseases. It is common in the clinic to coexist with both diseases. Many of these patients have repeated episodes and suffer from severe illness, which seriously affects the quality of life.
Neck and shoulder exercises are a set of gymnastics exercises that enhance the function of neck and shoulders, clear the local meridians, promote blood circulation, and eliminate local pain according to the pathogenesis of cervical spondylosis and frozen shoulder. Yi Xue is easy to practice and convenient, saves time and money, and has good curative effect. After learning neck and shoulder exercises, it is not necessary to be hospitalized, and it does not need to cooperate with traction, medicine, physiotherapy, etc., and does not affect work and life. As long as it is persevering, use the workplace Or when you watch TV ads at night, you can get satisfactory results by insisting on practicing 1-2 times a day.
Introduction to neck and shoulder operations
Neck and shoulder operation a total of eight sections, each section do 1-4 8 shooting, freedom of choice.
Preparatory action: The two feet stand parallel with 11 characters and shoulder width, the whole body is naturally relaxed, the upper limbs are naturally drooping, and the eyes are looking straight forward.
1 four side neck :
(1) The head and neck are lowered downwards and forward, and the lower jaw is bent as far as possible to the sternum.
(2) The head and neck slowly return to the preparatory position.
(3) Try to lean back and forth on the head and neck.
(4) The head and neck slowly return to the preparatory position.
(5) The head and neck are bent to the left side to the maximum limit.
(6) The head and neck slowly return to the preparatory position.
(7) The head and neck are bent to the right side to the maximum limit.
(8) The head and neck slowly return to the preparatory position.
2 on the ground to find beads:
(1) The head and neck slowly rotate in the direction of the left shoulder.
(2) The head and neck turn to the left and lower maximum limit, and the eyes look to the left and the lower back.
(3) Continue to turn to the left and the bottom until the neck and shoulders have a feeling of soreness.
(4) The head and neck relax and slowly return to the preparatory position.
(5) , (6) , (7) , (8) The head and neck are turned to the right rear lower to do similar actions.
3 days on the moon:
(1) The head and neck slowly rotate in the direction of the left shoulder.
(2) The head and neck turn to the left upper rear upper limit, and the eyes look to the left and the upper sky.
(3) Continue to turn to the left rear upper, until the neck and shoulders have a feeling of soreness.
(4) The head and neck relax and slowly return to the preparatory position. After 4 shots, the opposite direction is made to the right and the back.
 4 running cervical vertebra:
The point of attention is that the head and neck should be completely relaxed, the shoulders should not be lifted, the circle should be in place, and the force should be balanced.
(1) The head and neck turn to the left.
(2) Turn to the back side.
(3) Turn to the right.
(4) Forward. 4 beat per one rotation, to continuous operation, eyes closed when not rotated. The first four laps and then counterclockwise turn clockwise 4 turns.
5 ridged neck :
Prepare the action and add the elbow joints of both hands. Hold the solid fists on both sides of the waist.
(1) with clenched fists elbow while pulling force to the back of the body, while clamping erector spinae group next to Ojo and spine, head and neck drawing a parallel to the front of the body to the maximum limit, up to the neck and shoulder soreness sense.
(2) Slowly relax and return to the preparatory position. Repeat the above action every 2 beats.
 6 hands hold the sky:
Prepare the action, and then put your hands and fingers in front of the lower abdomen.
(1) The palms of the crossed hands are flattened before the chest, and the elbow joint is horizontal with the palm.
(2) The hands are turned outwards, and the palms of both hands are pushed upwards to the top of the head, and the head and neck are tilted to the maximum limit.
(3) The hands are separated from each other and the shoulders are flat. At the same time, the palms of the hands are facing the back of the body. The thumb and the other four fingers are separated downwards. The other four fingers are erected upwards, the head and neck are turned to the left, and the eyes are erected to the left. Finger tip.
(4) The hand and head and neck are back to the preparatory position. The 5th- 8th shot is the same as the first 4 shots. Only the 7th shot, the head and neck turn to the right side, and the eyes look at the tip of the finger that is raised to the right hand.
7 ride your shoulders:
The preparatory action is to extend the right hand from the right shoulder to the left back side, the left hand from the back side to the right shoulder, the palm of the hand outwards, the fingers of the two hands are opposite, if the fingers are not reachable, the two fingers should be extended to the best. Relative direction. ( This action is one of the observation methods for the self-identification practice effect. Generally, after a period of practice, the distance between the hands will change significantly )
(1) The lower limbs are kept in parallel, and the waist, shoulders, and neck are slowly turned to the left rear side.
(2) Continue to the left rear side to the maximum limit, and look at the back of the body with both eyes.
(3) After a little relaxation, do the maximum rotation to the left rear side.
(4) Relax back to the preparatory position. 5 to 8 shots repeat the above action, after doing two 8 shots, change the position of the pair to the opposite side, and turn the two 8 shots in the opposite direction.
8 massage neck and shoulders :
(1) Go back to the first section of the preparatory position, press the acupuncture points or pain points of the neck, neck, Bailu , Dazhui, etc. of the neck with both hands and fingers. The fingers can be moved up and down, and repeat 2 to 4 8 shots.
(2) rub your hands palm, palm his hands and then to turn the two parts of the same moles to 4 8 shot.
(3) pressing the left side to the right hand shoulder well, day, month need Yu, Bing wind or pain points and other points, 1, 2, 3 are each shot press 1, the fourth beat from the left to the right hand palm arm along the outside Jianjing Dredge the meridian down to the back of the left hand. The 5th to 8th shots are performed by pressing the right shoulder with the left hand and the same part as above. After doing 4 8 shots, pat the neck, shoulders and elbows again.
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