In daily life, we often see people with a ‘hard lump’ on the neck, as most of these are overweight, overweight people, the general public usually calls it the ‘cervical richness package’. From a traditional Chinese medicine perspective, the cervical richness package corresponds to the ‘Da Zhui’ acupoint, the hidden health problems behind are ignorance, as the Da Zhui is the crossroads of the body, having the function of carrying forward and backward, when the Da Zhui is blocked, it will block seven meridians, causing deficiency of Qi and blood. The Qi and blood cannot rise to the head, causing dizziness, headache, insomnia, and memory loss. So how can young people get rid of the cervical richness package?

How to eliminate the ‘richness package’?

1. Wall mountain pose with chin tucked – to realign the head

Stand in the wall mountain pose, extend the back of the neck, you can use the little finger to assist in pushing the chin back, head against the wall, maintain the entire back and head close to the wall for 5-8 minutes, and if you have time, you can maintain it for a longer time.

2. Extend the lumbar spine, stretch the chest muscles

The formation of a ‘richness package’ on the cervical vertebrae is generally accompanied by forward head posture, upper crossed syndrome, lumbar lordosis, therefore, extending the lumbar spine and opening the chest is also very important, you can use the wall base or door, lunge with both arms pushing against the wall, lean forward, assist in opening the chest, pay attention to extending the spine while pushing against the wall.

3. Massage to relieve neck muscle tension

Use badminton massage on the attachment points of the neck muscles behind the scalp, relieve the neck muscles, and you can also ask a partner or a professional therapist to massage the neck muscles to help relax the stiff muscles and fascia.

4. Relieve the upper back muscles

Relieve the upper back pressure, if you choose to use hand massage, it must be performed under the specific guidance of a professional rehabilitation therapist or an acupoint therapy instructor. You can also use a foam roller to relieve pressure, lie on your upper back on the foam roller, bend your knees, hold your head with both hands behind it, flip front to back and left to right until the upper back muscles and fascia are relieved.

5. Train the internal retraction of the collarbone

In the wall mountain pose, open your hands to the sides, bend your elbows to form the shape of a ‘cat catching fish’, gradually extend and flex your arms upwards, then downwards, keeping your elbows close to your body, aligning your collarbones, hold for 5-8 breaths, and repeat on both sides.

6. Strengthening Resistance Training

Sitting on a chair, legs apart at hip width, place the resistance band behind the head, hold both ends of the band with both hands, breathe to extend the spine, and breathe to create resistance between the hands and the neck.