Soothe the cervical spine of the yoga action
1, soothe the cervical spine of the yoga action of the neck asana
Practice:
1.1, sitting in a chair, hands on the top of the two thighs, the upper body to maintain a straight state.
1.2, head to the front and back of the right and left direction to do stretching exercises, repeat 2 times.
1.3 Turn your head clockwise and counterclockwise once.
Functions: Stretching the head, neck and shoulders can treat cervical spondylosis and frozen shoulder.
2, soothe the cervical spine of the yoga poses of the triangle
2.1, prepare a chair, stand next to the chair, legs open and shoulder width.
2.2 Inhale and open your hands to both sides, arms parallel to the ground.
2.3 Exhale, bend your waist to the right, hold the chair with your right hand, and raise your left hand towards the ceiling.
2.4 Look at the direction of the fingertips of the left hand and breathe normally for 5-10 times, then return.
Effect:This is an excellent exercise for the spine and back. It nourishes the spine and back nerves, strengthens the back, eliminates back pain, expands the chest, increases lung capacity, and reduces fat around the waist. Triangle pose is also an asana that stretches the muscles of the whole body, and the muscles of the whole body are nourished as a result.
3, soothe the cervical spine of the yoga movement of the flying locusts
3.1, the practice of flying locusts, we have to face down lying down, and then feet and hands are open and shoulder width.
3.2 Inhale y and lift your upper body, hands and legs as high as you can from the ground, and hold for a while before lowering.
3.3, at first it may be difficult to do, do not rush, you can exercise a little bit, repeat a few groups.
Effect: Flying locust yoga movements can exercise our shoulders and back, hip bones, spine area.
4, soothe the cervical spine of the yoga movement of the cobra style
4.1, cobra style and flying locusts like to take the prone position, and then put your hands under the shoulders, and shoulder-width, legs on the ground.
4.2, and then inhale, arms up, the upper body up as much as possible, at this time, our navel area and toes should be tight to the ground, only so that the shoulders and neck, spine to get the maximum stretch.
4.3, hold on for a few seconds. Then put it down and do a few more sets of repetitions.
Effect: This action can help stretch the cervical spine, spine, relieve back and cervical pain.
Commuters how to do cervical spine health care
1, neck and shoulder muscle exercise
Lift the head, stretch the neck, turn the neck and expand the chest exercises 10-20 each time, did not have one to two hours to do once. This can be used to relax the neck muscles and relieve neck fatigue when you are tired.
Hands crossed fingers on the neck, head force backward, hand force block, against the force, the head did not move, but through the two directions of the force of the contest so that the corresponding neck muscles for contraction. Similarly, we can use the hand against the left side of the head, the head to the left, the hand and the head to resist, the right side of the same. You can also rotate your neck left and right, rubbing the neck muscles with your hands, this movement allows the tense muscles of the neck to relax, and has a good protective effect on the neck.
2, elevated computer screen
The computer monitor position to raise a few centimeters, or to the computer monitor installed monitor bracket, so that the previous low head movement changed to head up, from the source to prevent the occurrence of whiplash.
3, leg waist elbow bending
① leg bending
We sit in the computer chair to maintain the level of the thighs (to prevent us from sitting in the chair by the forward or backward sliding force) feet naturally on the ground, so that the calf and thigh to maintain the 95?about bending (the angle of this is too large, it will reduce the calf to the thighs of the upward support, and thus increase the thighs of the front cushion pressure, making the thighs of the front of the cushions). (This angle is too large, will reduce the calf to thigh upward support, thus will increase the front of the thigh on the cushion of the pressure, so that the front of the thigh and the cushion contact muscle stress, affecting the blood flow in the legs. This angle is too small, will squeeze the back side of the knee bend blood vessels, resulting in poor blood flow to the thighs)
② waist bending
The correct sitting posture is part of our torso slightly tilted backward so that the thighs and the back of the back at an angle of 100?-110?The hazards of the body leaning forward I've already mentioned, not to say more, you may ask not to lean forward to keep 90? When we sit on the upper torso and thighs to maintain 90? When all the gravity of the upper body will be concentrated in the buttocks, then we spine tailbone parts of the pressure of the largest, time will lead to the part of the organization of the lesions, backward leaning not only does not affect our use of computers, and will be able to the upper torso of the gravity of the distribution to the back.
③ elbow bend
We use the computer when the arm naturally drooping, to the sides of the natural open, elbow bend to keep between 80?-100?
4, rice word drill
The way is to head for? The way to do this is to use your head as a pen. The first thing you need to do is to write the word "rice" in the following order. character: first write a horizontal, head as far as possible from left to right to draw a horizontal, head back to the right position. Then write a vertical, the head and neck try to stretch forward and upward, draw a vertical line from top to bottom, the head returns to the right position. Stretch your head and neck as far as possible to the upper left at a 45-degree angle, your head returns to its proper position. Write the upper right dot of the character Mi in the same way, your head returns to its proper position, stretch your head and neck as far as possible to the upper right, draw an apostrophe to the lower left, and your head and neck return to its proper position. Stretch the head to the left front and top as much as possible, draw a downward stroke to the right, and return the head and neck to the right position. The action should be soft, do not force too much, do 1 to 2 times a day, to feel the head, neck, shoulders light and comfortable to the degree.
5, knee cushion gap
The back of the knee and the cushion to keep a finger gap at the forefront, to increase the degree of blood flow at the bend of the leg.
6, look into the distance
Office, every once in a while to take a break, stand up and move around, look into the distance, so that both relaxation, but also to ease the elimination of eye fatigue, relaxation of the neck muscles, in one fell swoop.
7, neck arm support
① neck support
The correct use of the computer should control the distance between the screen and the eyes, and keep the line of sight basically at the level. The reason why we usually look down or up at the screen, but not horizontal observation of the screen, as long as the reason is that the screen is too high or too low. But a long time down or up to observe the screen will lead to fatigue of our cervical vertebrae.
The correct use of the computer should be pulled away from the screen and the distance between the eyes, to reduce the computer on the eyes and brain radiation, which requires us to maintain the distance between the arm and the computer at the same time the upper body tilted backward, then our cervical vertebrae are also in the state of tilted backward, in order to maintain the level of our vision, we should be slightly downward low, the neck is in the state of suspension, with the passage of time will cause neck The muscles of the neck are sore, then we need a headrest to support our neck and head, to reduce the pressure on the cervical spine.
② small arm support
Whether playing the keyboard or slide the mouse, the arm is suspended for a long time, increasing the arm of the force, which over time will cause shoulder muscle lesions, computer chair armrests play a role in supporting our small arms, reduce the shoulder by the tension.
8, neck massage
Behind the neck, from the base of the skull to the upper part of the torso of this section of the distribution of the three points of the Hundred Laos point. When you work tirelessly, you may want to take a few minutes to massage these 3 reaction points, instantly relieve cervical fatigue, relax the whole body.
The fingers of both hands cross each other, placed on the back of the neck, back and forth friction neck, strength to be gentle, continuous friction 50 times, the neck is hot, there will be a very relaxed and comfortable feeling.
9, out of sports
When you go to the countryside to play, chest up, left and right, you can keep the cervical spine, spinal muscle tension, which is a good way to prevent and control cervical spondylosis.
When you swim, your head is always lifted upward, and the neck muscles and lumbar muscles are exercised, and there is no burden in the water, and there is no damage to the intervertebral discs, which is a more pleasant way to exercise the cervical spine.
How to prevent cervical spondylosis in daily life
Massage:
Lift the right hand, bend the thumb, index finger, middle finger, ring finger, little finger flexion, from top to bottom, from light to heavy in the right side of the neck to pinch 3 to 5 times; and then use the other hand in the other side of the neck the same to do it again; and then respectively, with the left and right hand pinching the right, the left side of the neck and shoulder 3 to 5 times.
Hot compresses:
A handful of Chinese mugwort, four taels of rice vinegar, add the right amount of water, boil for about 10 minutes, add two taels of white wine, mix well, soak the towel, hot compresses on the back of the neck, shoulder, back muscles, press the obvious soreness, tension, hot compresses to hot and not hot, once or twice a day.
When the day is cool, you can heat the last potion and then add wine two or two, the third time you need to change the medicine; when the day is hot, you need to change the medicine once a week, hot compresses for a week or to the disappearance of the symptoms.
Do the neck? The first thing you need to do is to make sure that you have a good understanding of what you are doing and how you are doing it.
The head slowly according to the writing strokes in the air to draw?
The head is slowly drawn in the air in writing strokes. word, or do the head around the movement, clockwise turn a circle, counterclockwise and then turn a circle. Health exercises can not only make the muscles relax, but also play a role in accelerating the function of qi and blood operation, to achieve the purpose of blood circulation, the most important thing is that it can straighten the tendons and rectify, loosen the adhesions, and lift the spasm. But there are dizziness, nausea, vomiting and other symptoms of people to do health exercises to be cautious, need to be under the guidance of the doctor.
Do more head movements:
People at high risk of cervical spondylosis should spend more time to let the head in the?
People at risk for whiplash should spend more time with their heads in a "head up" position. This will help to eliminate the need for long periods of time. The head down to think of home? The cervical fatigue caused by the cervical spine. Because? Raise your head? posture is exactly the same as? head down? The opposite of the posture of the cervical spine can play a soothing role, so that the cervical spine tension to obtain moderate relaxation.
It is also possible to sleep without a pillow, lying flat on the bed, and? The reasoning behind this is the same. The reason is the same, every night before going to sleep without pillows lying on their backs for 1 to 2 hours (should not be too long), to help prevent the occurrence of cervical spondylosis, just suffered from cervical spondylosis can play a certain role in the treatment.
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