2, neck movement: head forward ten times, backward ten times, left ten times, right ten times. Then shake your head slowly, turn left ten times and turn right ten times. This is the treatment of cervical spondylosis. One of the self-treatment methods of cervical spondylosis by shaking the upper limb: shake the left arm 20 times first, and then shake the right arm 20 times.
3. Local * * *: You can find tenderness points, induration points or muscle tension points near the neck, Dazhui point and Fengchi point, and massage and pinch at these reaction points.
4, grasping the gas practice refers to: the arm is horizontally stretched, and the flexion and extension of both hands and five fingers is also a self-treatment method for cervical spondylosis, which can be done 50 times. Arc 5, far point: find the tender points on the back of the hand, the back of the foot, the anterolateral side of the small buttock and the lateral side of the calf. Acupoint at this reaction point.
Question 2: Exercise methods for cervical spondylosis Hello, there are many exercise methods for cervical spondylosis. The following is a relatively simple method.
1, supporting the head
Sit at the table, lean forward, put your elbows on the table, and hold your forehead with your palms for 3-5 minutes.
2. Lifting movement
Put your hands on the edge of the chair, support your body, and lift your legs and hips up. Hold this action for 5 seconds and repeat it several times. It can exercise shoulder muscles and relax the neck.
Step 3 shrink your shoulders
Sit up straight and straighten your spine as if you were going to grow taller. Then put your hands on your legs and move your shoulders back. Hold this position for 15 second, then relax and repeat several times.
4. "tortoise probe"
Imitate the tortoise and probe forward, keeping the chin level, and repeat for more than ten times.
Step 5 turn your neck
Every hour, lower your head, keep your chin as close to your chest as possible, then rotate your neck 360 degrees and repeat several times.
Question 3: How to treat cervical spondylosis? You'd better exercise at home by yourself. 1 clap your left shoulder with your right hand and your right shoulder with your left hand. You can stretch as much as possible until you shoot 77 times. This action
If you are young, it is better to shoot from the back. The old man can shoot from the front. If you do this, the blood will circulate immediately.
Take a deep breath, squat down, spread your arms to both sides, 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 positions of 10 and 10 at the same time, and then fall back to the positions of 9 o'clock and 15. Repeat this action 20~30 times continuously. Lumbar muscles, back muscles, chest muscles and neck muscles are all exercised.
Looking up at the moon: people stand side by side with their feet and bow their heads to explore the sea: hands akimbo, head forward as far as possible, turn around and follow: head rotates backwards as far as possible with the body: hands akimbo, shoulder-width forward, hands behind their backs, eyes looking straight ahead and stretching, slowly downward, stop turning left or right at the lowest place, and look at the heels. Turn your hands back, slowly raise your head to the maximum.
Question 4: How does cervical spondylosis exercise itself? 15 minutes after work, you can do flexion, extension and rotation of the head and upper limbs, which can not only relieve fatigue, but also develop muscles and enhance toughness, thus contributing to the stability of the cervical spine and enhancing the adaptability of the neck and shoulders to sudden changes in the neck.
Question 5: Can cervical spondylosis be cured by self-exercise? It is possible that keeping a posture for too long has caused muscle fatigue, so it is necessary to do appropriate activities in front of the computer to help relieve it. There are many treatments for cervical spondylosis: (1) traction 1. Indications Cervical traction is often the first choice for nerve root type, cervical type and sympathetic cervical spondylosis. However, cervical spondylotic myelopathy with obvious spinal cord compression and obvious cervical segmental instability is not suitable for use. (2) Massage 1. Function and Indication Chinese medicine believes that cervical spondylosis is caused by long-term neck fatigue, disharmony between qi and blood, exogenous cold and obstruction of meridians. Massage therapy can reconcile qi and blood, dispel wind and cold, relax muscles and collaterals, thus achieving the effect of spasmolysis and pain relief. Massage is suitable for all types of cervical spondylosis except the spinal cord type with severe cervical spinal cord compression. (3) Physical therapy can improve local blood circulation, relax spasmodic muscles and relieve symptoms. Methods High frequency (microwave, ultrashort wave), low intermediate frequency electrotherapy (such as TENS, intermittent electrotherapy, computer intermediate frequency), ultrasound and magnetic therapy can be selected. (IV) Indications and contraindications of exercise therapy When the symptoms of various cervical spondylosis are basically relieved or in a chronic state, medical gymnastics can be started to promote the further elimination of symptoms and consolidate the curative effect. During the acute attack of symptoms, it is advisable to rest locally and not to increase exercise. Exercise should be prohibited when there are obvious or progressive symptoms of spinal cord compression, especially when the cervical vertebra moves backward. When cervical spondylosis of vertebral artery type occurs, the neck rotation should be gentle and slow, and the amplitude should be properly controlled. (5) Nerve block therapy Intervertebral foramen block (epidural block) and paraspinal sympathetic nerve block are effective treatment methods. Repeated single block or continuous injection of drugs can achieve good results. Block twice a week, 5 times as a course of treatment. Epidural catheter can be injected once a day, and every 5 times is a course of treatment. Stellate ganglion block is very effective in the treatment of sympathetic cervical spondylosis (generally combined with intervertebral foramen and neck pain point block). The first blocking treatment can often achieve immediate results, but most of them can not maintain long-term curative effect, and it needs repeated surgery to consolidate the effect, at least 2 ~ 4 courses of treatment. (6) When the symptoms of cervical spondylosis are obvious, drugs are often used as adjuvant therapy to promote the relief of symptoms. Commonly used drugs include antispasmodic analgesics, non-steroidal anti-inflammatory analgesics, neurotrophics and vasodilators. Chinese medicine is also often used. (7) psychotherapy (8) guidance on activities of daily life 1. Pillow and sleep: the center of the pillow should be slightly concave, with a height of 12~ 16cm. The neck should rest on the pillow, not suspended, and keep the head slightly backward. People who are used to lying on their side should have their pillows shoulder-high. Don't read while sleeping, and don't put your hands above your head for a long time. 2. Avoid neck hyperextension and flexion: Patients with cervical spondylotic myelopathy should avoid neck hyperextension and flexion when washing their faces, brushing their teeth, drinking water and writing. 3. Some daily activities should be stopped: during the illness, you should stop doing some activities that excessively move the cervical spine, such as wiping glass at a height.
Adopt it
Question 6: Exercise method of cervical disc herniation Lumbar disc herniation is disc tissue degeneration and fibrous ring rupture caused by trauma, long-term fatigue, strain, uncoordinated exertion, improper posture and invasion of rheumatism and cold evil. The "nucleus pulposus" protrudes from the rupture and compresses the adjacent nerve roots and spinal cord, causing edema of surrounding tissues, spinal stenosis, scoliosis and so on.
Lumbar disc herniation is a degenerative disease, and its pathology is edema, adhesion and pain caused by aseptic inflammation compressing nerve roots. I suggest you use lumbar vertebrae. In daily life, we should pay attention to the combination of work and rest, correct posture, avoid standing and sedentary for a long time, choose a hard bed and keep the spine physically bent.
Question 7: How to exercise the cervical vertebra and what exercise do you do? Daily health care of cervical spondylosis
Appropriately increase rest. Workers who have been engaged in desk work for a long time should increase their rest and activity time, so as to enhance systemic blood circulation, eliminate local muscle fatigue, and prevent and alleviate cervical strain.
● Strengthen the neck muscles with daily cervical spondylosis auxiliary tools.
Strengthening neck muscle exercise can prevent and delay the occurrence and development of cervical spondylosis. According to the survey, the probability of suffering from cervical spondylosis has dropped by 80% for people with well-developed neck muscles and great strength. Therefore, strong neck muscle exercise is of great significance for maintaining cervical spine and stabilizing spinal canal.
Choose the right pillow.
Appropriate pillow is of great significance for the prevention and treatment of cervical spondylosis. Generally, the pillow height of supine is one punch, and the pillow height of lateral lying is one punch and a half, about 10 cm. The elasticity should not be too large, and pillows with too large elasticity are likely to cause fatigue and injury to the neck muscles. People who are used to lying on their backs had better put a small pillow on their neck to keep the cervical spine physically bent. People who are used to lying on their side should fill the gap between their faces and shoulders with pillows to reduce the burden on their necks.
Indoor exercise for prevention and treatment of cervical spondylosis: bow down exercise
Lower your head to your chest, then lean back and stop for a while until your neck feels a little sore. If you cross your hands behind your head and pull them back and forth, the effect will be better. Lateral buckling of head
Push your head to one side. When you feel a little sore, stop for a while, then bend to the other side and stop for a while. Magnetic head winding ring
Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles. Shoulder agitation
Shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities at ordinary times. There are three kinds of shrugging activities: one is repeated with one shoulder high and one shoulder low; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward. Leg lifting and stretching
Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch your whole body as much as possible, pause for a moment, and then stretch after reduction. Knee grip
Make a fist with both hands, with the fist eye touching between your knees, and then squeeze two fists from each side of your knees. Body relax
Sit in your seat, relax, close your eyes slightly (or look at the white clouds in the sky) to get rid of other thoughts, seek silence in the noise and take a deep breath naturally.
The above skills are simple and easy to do, and the effect is remarkable. You can practice all of them, or you can choose according to your personal needs. The amount and intensity of some exercises should be gradual, and don't feel muscle pain. In addition, training must be sustained for a long time to be effective. Once the effect is achieved, you must continue to exercise in order to maintain the effect for a long time.
Experience has proved that practicing relaxation exercises can relax all nerves, blood vessels and muscles in the whole body, make blood circulation unimpeded and metabolism vigorous, not only can eliminate fatigue, but also can prevent and treat many diseases. In addition, I recommend a plaster in Guizhou, which is made of Chinese herbal medicine unique to Miao nationality and called Miao Laodi. People who have used it have a good effect and no side effects, so they can cooperate with the treatment.
Question 8: Cervical vertebra protrusion, how to recover through exercise? This can't be recovered by exercise alone. You have to combine many methods to gradually improve.
Question 9: How to exercise best for cervical spondylosis? My cervical vertebra protrudes backward. You can try Professor Diao Wenyu's spine exercises.