Six-step aerobics to relieve cervical spine problems
The tragedy of office workers is that they sit in front of the computer day and night, hunching their backs no matter what they have to do or nothing. Working, playing games, typing on the keyboard, etc. with your head down can easily lead to cervical spondylosis and lumbar spondylosis. To relieve cervical spondylosis, in addition to improving wrong posture, you can also do regular aerobics. Let’s see how to do it.
1. To relieve cervical spondylosis, first look at your wrong postures
Wrong posture 1: Playing with a tablet while leaning on your waist
This sitting posture is the posture used by many people to play with mobile phones and use tablets. The posture of lowering the head makes the cervical spine easily fatigued. There is no support point in the lower back, and the waist is in a state of tension. If things go on like this, it can easily induce cervical spondylosis and lumbar spondylosis. At the same time, eyes that are too close to the screen can easily cause vision damage.
Wrong posture 2: Propping your head to look at the screen
Many people will use this posture when they feel tired when using the computer. The head rests on the hand, tilted to one side. Such movements put the neck in an incorrect posture, which can easily lead to cervical spondylosis. If you sit in this posture for too long, you will feel discomfort in your neck, waist, and back, which may lead to hidden dangers of cervical and lumbar diseases.
Wrong posture three: twisting the body to play with mobile phones
Many people will adopt this posture when using mobile phones. They feel very comfortable, but in fact the harm is not small. The body is in a twisted state, there is no point of strength in the waist, and it is easy to be fatigued and damaged. And this action is also harmful to the hip joint.
Wrong posture four: typing while on the phone
It is a very common sitting posture to use a computer while talking on the phone at work. This kind of sitting posture bends the body and puts pressure on the lumbar spine, which can easily lead to lumbar spondylosis and hunchback.
Wrong posture five: Putting the laptop on the lap
When using a laptop, many people adopt this posture in order to pursue comfort. When the body is swaying, the cervical and lumbar vertebrae are the most vulnerable to damage. The lumbar and cervical vertebrae are in a flexed state, which can easily lead to lumbar and cervical spondylosis.
Wrong posture 6: Lying on the sofa while playing tablet
This posture is very common when using a tablet, either in bed or on the sofa. In this posture, there is no support point for the waist, and the muscles are stretched and tense, which will cause pain in the waist. At the same time, this posture can also affect vision.
Wrong posture 7: Not changing posture for a long time
Such postures are very common when using mobile phones. If you play with your mobile phone in this position for a long time, your shoulders will remain in the same position and cannot be relaxed, which can easily induce shoulder pain. Cross-legged legs are not conducive to blood circulation in the legs.
2. Cervical spine aerobics to straighten your waist
The human cervical spine is the most valuable part of the human body. It supports the head and the trunk, and is the spine. The most active part of the body is also the transportation hub connecting the central nervous system and peripheral nerves. Once it malfunctions, the consequences will be serious. In fact, our cervical spine has an aerobics, we might as well learn to follow the clock to maintain it!
Section 1: The golden lion shakes its head
Preparatory position: legs separated, hands on hips.
Action: Relax your head and neck and slowly make large circular movements, alternating in clockwise and counterclockwise directions. 6 to 8 times each.
Section 2: Looking back at the moon
Preparatory position: legs separated, arms hanging naturally.
Actions: ① Both legs are slightly bent, the upper body leans forward 45° and rotates back and to the right. The head rotates upward and backward as if looking at the moon. The left hand is raised behind the head and the right hand is placed behind the back; ② Restore Get into the ready position; ③-④ is the same as ①-②, but in the opposite direction. Repeat 6 to 8 times on the left and right sides.
Section 3: Competing with Xiang
Preparatory posture: Bend both elbows, interlock the fingers of both hands behind the head, and separate the legs.
Actions: ① Tilt the head back hard, and give the head a certain amount of resistance with both hands at the same time; ② Return to the ready position. Repeat 12 to 16 times.
Section 4: Reaching forward to explore the sea
Preparatory position: legs separated, hands on hips.
Actions: ① Extend the head and neck forward and turn to the lower left, with both eyes looking forward and down, as if peeping into the seabed; ② Return to the ready position; ③-④ are the same as ①-②, but to the right. Alternate left and right, repeat 6 to 8 times.
Section 5: Holding the sky and pressing the ground
Preparatory posture: Stand with both legs side by side, arms hanging down naturally.
Actions: ① Bend the right elbow, lift the palm of the hand upward, then turn the palm to lift it up, straighten the arm, bend the left arm slightly, press down hard with the left hand, tilt the head back at the same time, and look up at the sky; ② Return to the ready position; ③-④ is the same as ①-②, but the left and right hands are swapped. Alternate left and right, repeat 6 to 8 times.
Section 6: Stretch your neck and pull your back
Preparatory position: legs separated, hands on hips.
Actions: ① Stretch the top of your head upwards, like a ball on top of your head, lasting 3 to 5 seconds each time; ② Return to the ready position. Repeat 12 to 16 times. ;