June 12th, 2010 long bow operations likely to result in excessive cervical strain, it was therefore suffering from cervical spondylosis, lumbar the so-called occupational diseases. Here special introduction to readers of several training movements.
basic position: every time the training actions before the natural stand, eyes look straight, feet slightly separated shoulder width, hands naturally droop. Whole body relax.
Qianfu backward: arms akimbo, before the rise of back, while breathing, his eyes to heaven and stay a while; and then slowly move the chest bit bow, and breath, his eyes look to. To do this action, we must silence, so close to chest as far as possible jaw, stay a while, then do four times up and down repeatedly. Action gist is: stretch, easy, slow, to not feel uncomfortable suitable.
Lifter arm turned: lift first the right arm, palm down, the rise of visual palms, slowly turned to the left side of the body, stay a while. In turn, we should pay attention to the heel turn 45 degrees, the body center of gravity to lean forward, then back of the body sub-right, rotation to slowly inhale, exhale slowly when turning, the whole movement should be slow and coordination. Turn neck, waist, we should try to not turn up, stay a while, to return to nature rear, and back to his left arm. The change left arm, the hand lowered slowly to pressure along the ears, do the same for good after arm, back and forth repeatedly to do twice.
rotation around: arms akimbo, his head slowly turned to the left first, while breathing in the chest, to the right side of neck After the Department of straight, stay a moment, then slowly turned to the left, while breath, stretched his neck to the left after a short stay. Repeated four times to do so alternately.
mention shoulder necking: for exercise before the natural stand, eyes look straight, feet slightly separated, in parallel with the shoulder, hands naturally droop. When the shoulders move slowly raised, neck shrink down as much as possible, stay a while, slowly relax your shoulders down, neck stretched out nature, restore the natural, and then forced to sink shoulders, head and neck, pulling up, stay a while , the shoulders relaxed and natural breath. Note that while a reduction in Shenjing to breathe slowly, stop when you feel suffocated, when you try to keep the shoulder loose shoulder, neck relaxed. Back to the natural style, then do four times repeatedly.
from side to side: do exercise before the natural stand, binocular head-feet slightly separated, in parallel with the shoulder, arms akimbo. Action when the household head slowly tilted to the left, so left ear on left shoulder, stay a while, head back to the place; and then again in the left shoulder right shoulder left ear, stay a while, head back to the place; Then again right shoulder tilted to the right ear as close to right shoulder, stay a while, then back in place. Repeatedly to do so from side to side four times, need to inhale when the head swing back in place when slowly exhale, for exercise when the shoulders, neck to try to relax, to slow and steady movement is better.
wave flexion and extension: for exercise before the natural stand, eyes look straight, legs slightly separated shoulder parallel to the natural sagging hands. When the jaw moves down the front of the wave-range of motion, doing the action, the lower jaw as far as possible close to the chest, shoulders and picking up, jaw slowly bent and your chest before the very, shoulders slowly up and down movement later. When mandibular range of motion slowly inhale, exhale slowly restore the rise, shoulders relaxed, stay a while to do twice; and then upside down mandibular flexion and extension motion, when the suction from the top down, restore breath and do two, positive and negative training twice each.
to note that the whole movement to slow, coordination, the muscles taut and slowly revealed, then do appropriate action to relax, feel tired, rest to be appropriate. If the standard can not do the first action should be gradual, not aggressive, so as not to cause more harm to the spine and other parts.