The essentials and precautions of rice word exercise health care

Mondo Health Updated on 2024-02-01

The essentials and precautions of "rice word exercise" health care

"Rice exercises" is a kind of neck health care method, by moving the neck, stretching the surrounding muscles, improving the tightness and stiffness of the cervical spine, so as to achieve the effect of relieving fatigue. This kind of exercise can improve the tension and stiffness of the cervical spine by moving the neck, stretching the surrounding muscles, so as to achieve the effect of exercising the cervical spine and relieving fatigue.

1. The essentials of "rice word exercise" health care.

These include Preparation, Forward Flexion, Left and Right Extension, Left Front Right Rear Style, Right Front Left Back Style, Left Back Style, Left Back Style, and Right Back Style. When practicing, you need to keep your body relaxed, move gently, slowly, and don't push too hard or turn quickly. Every time you make an action, you should start from the starting point and return to the starting point, and make point, apostrophe, horizontal, vertical, apostrophe, and pinch actions in turn according to the order and direction of the rice character strokes. At the same time, it should be noted that every stroke of painting should start from the starting point and return to the starting point, for example, to do the action of drawing "one" horizontally, from left to right, and then from right to left, so as to complete the action of "one" painting. When practicing, you need to complete all the movements step by step according to the requirements to exercise the neck muscles and ligaments and improve the flexibility and adaptability of the cervical spine.

2. Precautions for practicing "rice character exercises".

"Rice exercises" include cervical spine flexion and extension, lateral flexion and rotation and other actions, covering the maximum range of neck activities, and contains several different actions of compound movements, a little careless, it is easy to cause cervical spine injury. Therefore, it is necessary to pay special attention to the following points when practicing "rice character exercises":

1.Maintain proper posture: Whether standing, sitting, or lying down, maintain proper posture so that your cervical spine and spine remain upright and avoid bowing your head or bending over for long periods of time.

2.Healthy people: Healthy people with cervical spine, such as young adults, people without obvious intervertebral disc herniation and bone hyperplasia and degeneration, there is no harm in practicing "rice word exercises".

3.Elderly and patients with cervical spondylosis: This group of people needs to be especially cautious when doing "rice word exercises". The physical function of the elderly is degraded, the bones are relatively fragile, and they are prone to fractures and other problemsIn people with cervical spondylosis, the structure of the cervical spine has changed, and vigorous exercise may worsen the condition. Therefore, it is best for such people to do neck exercises under the guidance of a doctor.

4.Avoid excessive exercise: When performing "rice exercises", it is necessary to keep the movements slow and gentle, and avoid fast and violent rotation, so as not to cause cervical spine injury.

5.Number and duration of exercises: 1 2 times a day, 10 15 minutes each time;If you feel any discomfort during the process, you should stop exercising immediately and seek medical attention.

In short, rice exercises are a simple and effective neck care method, but you need to pay attention to the correct posture and movement essentials, as well as the applicable objects and precautions. When practicing, choose the right movement and intensity according to your own situation to avoid excessive exercise and injury.

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