How to exercise the muscles of the back and neck

Exercise 1

Posture: prone position, hips close to the bed surface, elbows supporting the upper body, and waist slightly extending back. Note: Start the exercise gently and slowly, keep the posture backward for 5 seconds at first, then gradually reach 30 seconds, and repeat 10 times.

Exercise 2

Posture: prone position, keep pelvis close to the bed surface, gently lift the upper body with both hands, and keep the waist and buttocks relaxed during this process. Description: Keep this posture 1 sec, repeat 10 times.

Exercise 3

Posture: prone position, with a thin pillow on the pelvis, hands reaching back to the waist, head and chest slightly raised, eyes looking straight at the ground. Note: insist on 5 seconds at first, gradually increase to 20 seconds, and strive to repeat 8 ~ 10 times.

Exercise 4

Posture: prone position, head and chest close to the ground, gently lift one upper limb, tighten the other lower limb, and slowly lift off the bed surface for 5 ~ 10 cm. Description: hold for 5 seconds at first, and repeat 8 ~ 10 times. The goal is to hold this position for 20 seconds.

Exercise 5

Posture: Lie on your back, bend your knees, put your hands across your chest, and gently lift your upper body off the bed. Description: Hold it for 2 ~ 4 seconds, then gently level it to the starting position, and repeat 10 times. This method is used to exercise the upper abdominal muscles. The previous exercise was mainly to exercise the back muscles.

Exercise 6

Posture: supine position, keep the waist close to the bed surface, straighten one lower limb, and slowly raise it by 20 ~ 30 cm. Description: Keep raising the lower limbs for about 10 seconds, then slowly lower them, and repeat 10 times. This method is used to exercise the lower abdominal muscles.

Extended data:

Ways to exercise neck muscles:

Neck stretching is the most common and best stretching exercise, especially for office workers, stretching during office hours can effectively prevent cervical spondylosis.

Stretching can effectively relieve the symptoms of cervical and shoulder pain caused by sedentary and lack of exercise in modern urbanites, improve the flexibility of the body, help people consume calories in fitness programs, improve cardiopulmonary endurance and fight aging.

References:

Six postures to exercise back muscles-People's Network

References:

Neck stretching exercise that sedentary people can't ignore-People's Daily Online