Neck exercises to practice
Neck exercises to practice颈部操练习Neck takes up exercise
（Sitting or standing, upper body straight up 坐或站，上身立直The seat or the station, starts being worn being straight immediately）：
1), the former circle: cross-arms have inserted shoulder, upper part of the body seems to be fixed in the back, past the head with the chin-led full circle back zoned (A, pull down, B, pull forward on, C, La upward, to a group), and 4-6 groups;1）、前划圈：双臂交插抱肩，仿佛上身被固定在椅背上，用下巴带动头部从前向后划大圈（A、拉低头，B、拉向前上，C、拉向上后，为一组），做四到六组；Mark a circle before 1): Pair of arm relationships are inserted armful of shoulder , the upper part of the body is fixed as if on the back of a chair, use the lower jaw to drive starting section to mark big circle (A before backward , play lowering self head, B, play forward upper, C, plays make progress the day afer tomorrow , for a group), make four arriving at six set;
2), the Quartet was: head, neck, back into a straight line, as if his head was drawing lines to the days lengthen the cervical, cervical slowly let down from the left side of a spiral, pause, and then back the same way to the right, the former side of the back as a group, so group 2-3;2）、四方倒：头、颈、背成直线，仿佛头顶被线拉向天，拉长颈椎，再慢慢让颈椎从上向下一节节倒向左侧，稍停，再同样方法倒向右侧、前侧、后侧为一组，做两到三组；2), all sides falls: The head , neck , the back are become a straight line , as if, the top of the head is pulled to the day , is elongated a cervical vertebra by the line, section of felling direction stays downward on the left side, slightly on making cervical vertebra secondary again slowly, still same method but is a group , makes two to the right side , front side , rear side to three set;
3), the center circle: head, neck, back into a straight line, as if his head was drawing lines to the days lengthen the cervical, cervical spine and then slowly let down from the left side of a rising, and then draw forward (neck there is a sense of the back stretch), has been zoned to the right, draw back (anterior side stretch flu) is zoned for the lap back to the left, the opposite direction. Around the circle as a group, do one or two groups.3）、中心划圈：头、颈、背成直线，仿佛头顶被线拉向天，拉长颈椎，再慢慢让颈椎从上向下一节节倒向左侧，再划向前（颈后侧有拉伸感）、划向右、划向后（颈前侧有拉伸感）划回左为一圈，反方向。左右各一圈为一组，做一到两组。3), centre marks a circle: The head , neck , the back are become a straight line , as if, the top of the head is pulled to the day , is elongated a cervical vertebra by the line, let a cervical vertebra swing to on the left side downward section from going ahead again slowly , transfer again having forward (stretching feeling on neck rear side) , transfer marking backward (neck towards the right, having the left stretching feeling) marking time to be that one circle, is rightabout on the front side. Every once puts retinue in jail for a group , makes one arriving at two set.
4), when do neck exercises to prevent cervical muscle fatigue, started when the first 1), after getting used to 2), and then to 3), so for some time, the whole exercise can be done.4）、做颈操时为防止颈肌疲劳，开始做时，先做1）逐渐适应后增加到2），再增加到3），如此一段时间后，就可做整套操。First, make 1) adapting to the day afer tomorrow gradually increase to 2) , increase to 3) again when 4), is to guard against neck muscular fatigue when doing neck exercise , go ahead composes,so-called period of time may do package exercise right away the day afer tomorrow. .
1, in the back, the first cervical vertebra extending upward, and then slowly back.１、在后仰时，先将颈椎向上伸展，再慢慢向后。When 1, faces upward behind, first extend the cervical vertebra upward , again slowly backward.
2, stopped at the back when the position and relax your shoulders, not to shrug one's shoulders, so as to avoid tension. And bottom teeth to your upper teeth.２、停在后仰姿势上时，放松你的两肩，不要耸肩，以免紧张。并用你的下齿去靠上齿。2, stays in to relying on posture the day afer tomorrow , loosens two shoulder of you , not shrugging the shoulders, in order to avoid strained. And use your time of tooth to go to have depended on a tooth.
as been suffering from cervical spondylosis were the two points mentioned above in addition to attention, but also:已经患有颈椎病的人除了注意上述两点外，还应：The people who already develops the cervical vertebra disease responds to besides paying attention to the above-mentioned outside at 2 o'clock:
1, to the back, you can use hands in the back of the neck, so head back slowly, and then抽出手, relax and let the first stop in this position. Will be the first to restore, they can hand holding the back of the head, starting slow. Spondylosis can reduce the pressure.１、向后仰时，可以用手扶在颈部的后方，让头慢慢向后，然后抽出手，放松地让头停留在这个位置上。将头还原时，也可以用手托着后脑勺，缓慢起。可以减轻颈椎的压力。, can use hand to lean on the rear in neck , let the head draw out hand slowly backward , then when facing upward backward, slacken a field let the head stay on this location. Also, when will restore, can use hand to be supporting the back side of head , get up slowly. Can lighten pressure of the cervical vertebra.
2, only backwards, not forward. Can be done about the other way round, the first dump. But not around.２、只做后仰，不做前倾。可以做左右转头，倾头。但不做环绕。Act as the queen facing upward 2, do not make forward inclination. Can act as a retinue turning head , collapse. Only do not compose embrace.
