伸頸運動 Neck Exercise

伸頸運動

採取坐或站的姿勢，坐時兩手掌放在兩大腿上，掌心向下；站時雙腳分離與肩同寬，兩手臂放在身體兩側，指尖垂直向下。做時兩眼平視前方，全身自然放鬆。開始時緩慢抬頭向上看天，盡力把頭頸伸長到最大限度，並將胸腹一起向上伸；隨後將伸長的脖頸慢慢向前向下運動，好似公雞啼叫時的姿勢；接著再緩慢向後向上縮頸。每連續動作算1次，各人可結合自己的不同情況每天可做十數次。伸頸運動可使頸椎得到鍛煉，加快血液循環，改善頸部肌肉韌帶的血供，使肌肉韌帶變得強壯，並能使骨密度增加，預防骨質疏鬆，從而減少頸椎病的發生。

經常聳肩

正確的聳肩方法是，頭要正直，挺胸拔頸，兩臂垂直於體側，然後兩肩同時盡量向上聳起。兩肩聳起後，停1秒鐘，再將兩肩用力下沉。一聳一沉為1次，每天做十數次。這種簡單的聳肩活動，可起到按摩頸椎，促使頸肩部血流暢通的舒筋活血作用。

常拍肩膀

自己作左手握拳拍右肩膀，右手握拳拍左肩膀，可連續拍打20下。拍肩時的震動和刺激，可使肩頸肌得到松緩，消除對神經根的壓迫，解除生理、心理緊張程度。

A regular neck exercise program can help relieve stiffness and muscle tension.

Tilt From Front To Back
Tilt your head slowly back, far enough so you can look up.
Hold posture for a moment.
Return slowly to front position.
Do 5-10 repetitions of this exercise 3 times a day.

Tilt From Side To Side
Keep your head straight as you slowly tilt it over to the side.
Don't go so far that you touch your ear with your shoulder.
Hold posture for a moment.
Return your head to center position.
Move your head to your opposite shoulder.
Do 5-10 repetitions of this exercise three times a day.