![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0KWg8ApIMazfbsLKlEeda9nwZ_BpebMQqynOaJtRMvJ_0mYGq4iqbVzQkknjgU1OPSU7goQqFh863C6gonrBJQwloLO6ShErZyLFpyvP8mm6zXVjyNXSjzWrinT4TobkpSwwlBp3PkQ/s1600/1.jpeg)
如今有些人,無論在街頭、辦公室,還是乘坐各種交通工具,無時無刻刷手機有木有?別看了,說的就是你!常年低頭,頸椎病不期而至有木有?10個動作,每天10分鐘,保護自己的頸椎,快快學起來,要健康不要找藉口!
這套頸椎操一共有十節,注意做動作時要慢慢來,不要用力過猛,舒緩為主。
1.雙掌擦頸:
用左手掌來回摩擦頸部,口中默念8下後,開始捏後頸,然後換右手,有助於頸部放鬆。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxQeDV6VseAnwSjieJD3CnZqhCOg7DSPKrTsK3bFG6EKvFRCIT-X3QlmRPKXWIUo_qT_Bf5bkRMzo0tQfmYXpiIhwsQtLPv1an6mjK_aqoGxNiuOgUMaBxagzXeuyTmlgZCTGWhJ4K2jE/s1600/01.jpg)
2.頭部左顧:
頭向左轉90度,停留3秒,再向右轉,停留3秒。做兩個8拍。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_A0GkvAXq4_w94fqK3y20QcoRtPLFRj0L5D-5clnL14NG3-lP0CSWKiq1sjIxBByYsto17w3lPbaTYaHIpyC1wdw6EzHh7XW4ZXrbxkUKP2kb3bhcmtrgFEaR_keVDqDwpPKBepEw7RM/s1600/02.jpg)
3.前後點頭:
把頸盡量向前伸,停留3秒,再向後仰,停留3秒,做兩個8拍。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSW2SAvqrwGpe8kQoS_Y9NIhKTAJno5vE2w3D6fxkOu7XicFisS_xFo7rS2x3oRed103w8bRoBFEnZ-CJv5kofgH31OIXZ7jZ8Zx6fx_o2zhFd4MDJO4Q3OiA1lpPhug6DMRGSd8K1oFA/s1600/03.jpg)
4.舒肩舒頸:
雙手置兩側肩部,掌心向下,兩臂先由後向前旋轉20、30次,再由前向後旋轉20-30次。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgyi7JM0I_6Yid_DlafBr3cF1K2GxYf-0kpyt93V1bv5Z_RUs70EB8UO41rsfGGeHFIh3irURmM12sYmlGaKN5Zt2diLXPwFZ8R62gROGS0xciTzTZSwoafMPElpRwDi2-BLbiaBSwrTQ/s1600/04.jpg)
5.頸項勁力:
左手放在背後,右手手臂放在胸前,手掌立起向左平行推出,同時頭部向右看,保持幾秒鐘,再換左右手。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHpbzmVvuemves7uuoG7_xsFss6_h4qvzVmmVN5vVUVyHZBnQRpUBWQ8bB5_V_zlx7Nq6LhIaJroKf5deknewiITFJjKE1qV_xL4GAgMgOiHsZAmD1f292fk-kHuMqaFjSPC6N7-jefVQ/s1600/05.jpg)
6.搖頭晃腦:
左右,前後,360度旋轉5次,再反方向旋轉5次。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM6xt6dUJFQSEF6hLU2Zab7gKnHHo3411SbGbm0zU76lmWdCNen7ZKjUWlOgPfAAGFQnwD2vWNFfDq9bQ8rOMEm148APHFJcWl4y1cvpCIDGfzPzu3WtADmlK9ylp7GsBVRZ9ZorQZazE/s1600/06.jpg)
7.頭手相抗:
雙手交叉緊貼頸後,用力頂頭頸,頭頸向後用力,互相抵抗5次。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOKt3U2i26xwaX1blbYB1-USXmLniiMPFvsvt1vKIYHlmntrEj1A2gWOejfPZDz0DaqkLv0SJ0_VS5qrodYd5A4lox0NfhCfpf9K6lMAI-M3V6SK-64P2tNEya20h8HlNhjmX2-9P-eqg/s1600/07.jpg)
8.仰頭望掌:
雙手上舉過頭,手指交叉,掌心向上,將頭仰起看向手背,保持5秒。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL1oYOKxfBPXNtewJAe47RshC5IGru7c2ApE-geblNPWjOH-IRfcHUCaIF6UcIPRSiVCERZTw-s5soPPS2Bem3RHjOv13pJgMfPP3ziI1xFMtKr6CFwT0GsVpnSCkORM-ycd2_N3goCoY/s1600/08.jpg)
9.放眼觀景:
眼球順時針,逆時針轉動。閉上眼睛,手掌搓熱,附在眼皮上片刻。睜開眼睛看向遠方,遠方最好是有綠色的樹木。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgojMOiijzCZKMXdd21hi4eTZzC3BASUbnYfid8vqrwADRNhA05Q2LM2LHP3sNVtz5S21zLSghiZbZXTpu2BiJ_v7NI9P4gVjBVMGMH0Ix0KE_E4QaKxYRr-rZIWE61kblUJICG648qR6c/s1600/09.jpg)
10.按摩合谷穴:
合谷穴在大拇指和食指中間的虎口處,把拇指和食指分開,用另一手的大拇指經常按摩該處。可以治療牙疼,眼睛疲勞頭痛,咽喉腫痛,腹痛等等病症,對身體有好處。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsjoV2ICfU_P1LWZljLbpBQGrYl_V_HCFpredXxGHlY-UlRWyZekYRez8fmA_4hFKQauA0mJOwuhAlc6hoPS1X2bCORPDeJsK5q5qF_LtC8qODtHWpG9WrvCtUZwuBfXV2PnTTEL0VVKY/s1600/10.jpg)
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