There are many ways to exercise the neck. Everyone can choose their own hobbies and appropriate methods to exercise. Here are some common exercise methods. For more details, please visit /blog/ and wish you a speedy recovery!
Cervical vertebra exercise
(l) Look down at the sky: sit or stand with your hands akimbo, look down at the ground, close your mouth, keep your chin as close as possible to your chest, pause for one minute, then look up at the sky and still pause for one minute. So repeatedly. Don't feel uncomfortable.
(2) Turn left and right: Sit or stand with your hands akimbo, turn your head and neck to the left for a while, then to the right for a while, and turn left and right alternately for several times. Require the action frequency to be slow and steady, and don't feel dizzy.
(3) Hold your neck with your hands: cross your fingers, lift your elbows, hold your neck with your palms, push forward, and stretch your head and neck backwards as hard as possible, so that the two forces are opposite and move rhythmically in one breath.
(4) Events: First, make a stand-at-attention posture, with your feet slightly apart and your hands supported. When practicing: ① Turn your head and neck to the right and look at your eyes to the right; (2) Return to the ready posture. (3) Look down at the ground (it is best for the mandible to touch the sternum handle); 4 reduction. The action should be carried out slowly, and it is advisable to breathe one action at a time.
(5) Looking back: the preparation posture is the same as above. When practicing: ① Turn your head and neck to the right, and look back to the right; (2) return to the preparation posture; ③ Turn the head and neck to the left, and look back to the left with your eyes; 4 reduction. The movement should also be carried out slowly with breathing.
(6) rhinoceros looking at the moon: the preparation posture is the same as above. Practice: ① Try to turn your head and neck to the right, then turn your torso slightly to the right, turn your eyes to the right, and then look up at the sky; (2) return to the preparation posture; ③ Try to turn your head and neck to the upper left, turn your upper body slightly to the left, and turn your eyes to the upper left to look up at the sky; 4 reduction. Breathe one action at a time.
(7) Hold the sky and press the ground: stand with your legs side by side and your arms naturally droop. Exercise: ① Bend your right elbow, lift your palm upwards, then turn your palm upwards, straighten your arm, bend your left arm slightly, press your left hand hard, and tilt your head backwards, looking up at the sky; ② reduction; ③ ~ ④ Same as ① ~ ②, but left and right hands are interchangeable. Alternate left and right, repeat 6-8 times.
(8) Stretch forward to explore the sea: legs apart, hands akimbo. Exercise: ① Head and neck stretch forward and turn to the lower right, eyes look forward and down as if looking at the bottom of the sea; ② reduction; ③-④ Same as ①-②, but the direction is to the left. Alternate left and right, repeat 6 ~ 8 times.
(9) Stretching the neck and pulling the back: the legs are separated and the hands are akimbo. Exercise: ① the top of the head extends upward, if the top of the head is spherical, lasting 3 ~ 5 seconds each time; 2 reduction. Repeat 12 ~ 16 times.
(10) The Golden Lion shakes his head: legs apart, hands akimbo. Exercise: relax the head and neck, slowly move in a large circle, alternating clockwise and counterclockwise. 6 ~ 8 times each.
(1 1) Raise your arm and turn around: standing posture, first straighten your right arm obliquely to the left, and turn your head and neck to the left, look at your left palm and turn your body back as far as possible. The elbow and palm of the right arm are bent upward, which is matched with the left arm back and forth, and then turned back to the right. Alternating left and right, the whole process requires gentle and gentle movements, frequent and orderly.
(12) prone bed: put your arms flat on your sides, straighten your legs, and lift your head and upper and lower limbs forcibly at the same time. The upper and lower limbs should be straight, not bent. The whole action is like a swallow drinking water.
Rhythmic stable exercise for patients with cervical spondylosis
Rhythmic stable exercise for patients with cervical spondylosis refers to a kind of exercise method in which doctors and patients introduce people at the same time. This method can prolong the soft tissue of the affected part to the normal range, reduce the fiber contracture around the joint, and achieve the purpose of improving posture and neck function. Because this exercise method is gradually strengthened and combined with doctors and patients, it is safe, relaxed and extremely effective.
Specific methods: the patient lies on his back, and the doctor stands on the side of the patient's head, holding the sides of the head tightly with both hands, slightly lifting the patient's head and slightly bending the neck. Manual traction along the direction of the neck, and then slowly and gradually bend the head sideways; The force exerted by the doctor is slow and wave-like, from weak to strong and then to weak, while the patient uses the same force to resist and ensure that the head does not move. Repeat 5 ~ 8 times, and then rotate in a similar way. Repeat 5 ~ 8 times. During the whole operation, the activity is rhythmic, without any movement or sudden muscle contraction. After each contraction, the muscles will relax for a while, so that blood can be injected into the muscles. In each movement cycle, gradually increase the degree of lateral flexion or rotation, and finally reach the maximum range of motion.
Exercise for a minute or two every day can prevent cervical spondylosis.
Nowadays, many people have cervical spondylosis, which is miserable. It's actually quite simple. Squat down a dozen times, take a few deep breaths, hold your chest out, and do some joint protection actions. In a minute or two, cervical spondylosis can be prevented.
All cervical spondylosis is caused by the same posture, long-term muscle fixation and capillary occlusion, resulting in muscle, ligament and bone damage. As long as the capillaries are opened and the blood flow is improved, the pain can be alleviated. The method is easy to remember, that is, the right hand pats the left shoulder and the left hand pats the right shoulder, which has been shot 77 times. This action, if it is young, is better to start from the scapula; Old people can pat their shoulders and upper arms.
Many young and middle-aged people suffer from autonomic nervous disorder, dizziness and headache, mental and physical weakness, stand up after squatting, and their eyes are black, and some even fall and faint. Some people can't sleep well and feel sick all over. A simple method can be done in 5 minutes: deep breathing, chest breathing and abdominal breathing. Exercise diaphragm through deep breathing, increase oxygen supply, improve gastrointestinal function and protect internal organs. Also practice squatting and standing up frequently, 5 times each time to 10 times. With the change of posture, effectively exercise sympathetic and parasympathetic nerves.
If you want to exercise your muscles, learn to fly like a swallow. Arms spread out to the sides of the body, parallel to the ground, similar to the position of the hour hand and minute hand of a clock at 9: 00 15; Then raise your arms to the position of 10 at the same time, and then fall back. Do it 20 to 30 times in a row. In addition, stand on tiptoe and stretch your neck, keep it for a few seconds, and do it repeatedly to exercise the muscles of your shoulders, neck and feet.
Cervical spondylosis is a common disease in the elderly, especially those who are engaged in desk work or have a history of neck injury. The aging and degeneration of cervical intervertebral disc is the fundamental cause of cervical spondylosis in the elderly.
Exercise method of senile cervical spondylosis
For elderly patients with cervical spondylosis, it is not only a therapeutic method, but also an extremely important means to consolidate the curative effect by choosing appropriate sports. Exercise is better than medicine to some extent. Because the cervical spine is the largest part of the whole spine, there are few opportunities to maximize activities in daily life. However, the aging and degenerative changes of cervical vertebrae in elderly patients have affected their physiological functions and caused a series of clinical symptoms. Through exercise, the physiological function of the neck of elderly patients can be enhanced and the symptoms can be eliminated.
Exercise treatment of senile cervical spondylosis is very simple, once every morning and evening, and each time lasts about 10 minute. The specific method is as follows:
1. Look left and right: stand or sit, with your hands akimbo and your head and neck alternately rotating left and right. When turning to the maximum, turn back slightly and then go beyond the original range. Then look back or up as much as possible. Turn both sides 10 times.
2. Looking up at the sky: standing or sitting, hands akimbo, head and neck leaning back and looking up at the sky, gradually increasing the amplitude. Stop for a few seconds and then resume. * * * Do it 8 times.
3. Neck-arm resistance: Take a standing position or a sitting position, and cross your hands tightly against the occipital part of the back of your head. Stretch your head and neck back hard, and stop with your hands. After a few seconds of continuous confrontation, they all recovered. * * * Do it six to eight times. Another way is to stand or sit, put your hands on the pillow behind your head, and clamp the necks on both sides with your forearms. Turn your head and neck hard to the left, and at the same time, stop with your left forearm. After a few seconds of continuous resistance, relax and recover, and then do it in the opposite direction. Everyone does it six to eight times.
4. Turn around and look back: stand firm, lunge right front, and rotate your body to the left. At the same time, raise your right palm as much as possible, pull down your left palm and look back at your left hand. After reduction, it is changed to left front lunge, with the opposite direction and the same action. Alternate left and right, * * * do 8 to 10 times.
5. Around the neck: take a standing or sitting position, relax your head and neck, and rotate clockwise and counterclockwise alternately. * * * Do it 6 times.
The main points of the above sections are: the speed is slow and the amplitude is gradually increasing; After each section, breathe naturally, and then do the next section after a pause. The direction of action that causes symptoms needs to be gradually adapted and move with the trend.
Exercise methods to improve neck stability;
There are many specific methods of functional exercise for cervical spondylosis, but all of them are based on improving the range of motion of cervical joint and strengthening the muscle strength of neck, shoulder and back.
(1) Look left and right: The patient is standing or sitting with his hands akimbo and his head and neck alternately rotating left and right. When turning to the maximum, turn back slightly and then go beyond the original range. Eyes also look back or up.
(2) Competition with the event: stand upright, separate your feet, support with your hands, and look up at the sky; Return to the ready posture; Look down (it is better if the lower jaw can touch the sternum handle): restore.
(3) Around the neck: take a standing or sitting posture, relax the head and neck, and rotate clockwise and counterclockwise alternately.
(4) Looking back: Stand upright with your feet apart. Turn your head and neck to the right and look at the right rear; Restore: head and neck turn left and look at the left rear; Restore.
(5) Looking back at the moon: stand upright and separate your feet. Try to turn your head and neck to the right rear and look at the right rear as if you were looking at the moon in the sky; Reduction: head and neck turn to the upper left and look at the upper left; Restore.
(6) Protrusion and retraction: The patient sits up straight with his hands flat on his knees. Try to stretch your head forward and restore: the neck shrinks back slightly.
(7) Hanging the shoulders and lifting the neck: standing, the shoulders are relaxed and drooping. Stretch the neck as far as possible to make it longer and recover after a few seconds.
(8) Neck-arm resistance: Take a standing position or a meeting position, and cross your hands on the occipital part of the back of your head. Stretch your head and neck back hard, and stop with your hands. After a few seconds of continuous confrontation, they all recovered.
(9) Shrugging your shoulders and sticking your ears: stand or sit, stand on your shoulders, bend your head to the left, make your left shoulder as close as possible to your left ear, pause for a few seconds, and then do it on the right after recovery.
(65438+ Patients can choose appropriate actions for functional exercise in the above sections.
Treatment and exercise method for cervical spondylosis
Cervical spondylosis is a common disease, which is caused by the degeneration of cervical intervertebral disc and its adjacent joints and tissues, involving peripheral nerve roots, spinal cord, vertebral artery and sympathetic nerve. Mainly manifested as neck stiffness, shoulder and back pain, dizziness, headache and other symptoms. Chronic cervical strain, minor trauma, degeneration and congenital malformation are the important causes of this disease.
In fact, if we can pay attention to some links in daily life, it will play an important role in the prevention and adjuvant treatment of cervical spondylosis:
When sleeping, the height of the pillow should be 12~ 15cm, preferably wider below the shoulders. The pillow core should be delicate, soft and elastic, especially buckwheat and mung bean skin. When lying flat, the pillow should be placed behind the neck instead of the head, so that the neck can keep a slightly backward and overstretched posture to conform to the physiological curvature of cervical lordosis. When lying on your side, the pillow is shoulder width to keep the cervical spine neutral. Don't put your hands on your head when you sleep, so as not to affect the blood circulation of your arms.
Don't bend your head too much when reading and writing; The table should be high and the stool should be low. When sitting, standing and walking, keep your torso straight, hold your chest and abdomen, and don't bow your head, bend over, wash your face, shave or drink water. Don't lower your head or raise your head too much. Don't keep a fixed posture when operating the computer, writing or watching TV. 1 hour or so, you'd better do a neck exercise or change your posture. Cycling, knitting and sewing should be suspended during the acute attack of cervical spondylosis.
This paper introduces a therapeutic exercise method for cervical spondylosis, which is suitable for the remission or postoperative period of various types of cervical spondylosis.
Lift your arms forward and upward, inhale and exhale when you recover. Hands clenched on both sides of the waist, left hand punched to the right, right hand punched to the left, (fist down), take it back. Punch up with both fists, alternating left and right. Hands akimbo, head forward, backward, left and right flexion. Lift the left upper limb obliquely backward, turn your head to the left, and watch your hand (right hand rested on her hips) return. Do it alternately left and right. Cross your hands, inhale with palms up, look up at the back of your hand, put your sides down, and exhale. Put your hands on your shoulders and do shoulder rotation. After crossing your hands and holding your head, tilt your head back and push your hands forward. Relax your breath, lift your arms forward and upward, inhale, bend over, and naturally hang down in front of you to relax, swing and exhale.
Through the above exercise methods, you can increase the muscle strength of neck and shoulder, increase the elasticity of cervical ligament and improve the function of cervical joint. As long as we persist, we can stabilize the curative effect and prevent recurrence.