What actions does cervical spondylosis practice yoga? In recent years, yoga has become more and more popular. Many people will exercise through yoga, and there are many yoga moves. Let's share some actions of practicing yoga to treat cervical spondylosis. Let's have a look.
What actions does cervical spondylosis practice yoga? 1 Butterfly Yoga
The butterfly is very simple. After sitting up straight, bend your knees and open them to your sides until your spine stretches, your soles touch each other, and your hands are on your knees. When the palm bends forward, the upper body can't bend forward, so that the head, neck and back can relax, close your eyes and breathe gently, and then stay for a few minutes. Focus on the abdomen when stretching. In order to give full play to the butterfly effect, pay attention to contraction of perineum. Butterfly effect is to increase the joint flexibility of hip joint and relax shoulder, which is beneficial to the improvement of cervical spondylosis. Pay attention to patients with high blood pressure or heart disease and don't overdo it when doing exercise.
Cat stretching
Cat stretching is helpful to improve the flexibility of neck and spine and relieve cervical spondylosis. Kneel at a right angle between the calf and thigh, then the front arch of the upper body is parallel to the ground, and both hands are vertical enough on the ground, and the other hand is raised and straightened to shoulder height. Inhale and raise your head as far as possible, straighten your spine and pay attention to fully expanding your abdomen. Exhale, bow your head, arch your body upward, and stretch your spine for 5 seconds.
Iceberg style
Icebergs can stretch the whole spine, relax the back muscles and make the cervical problems disappear. Iceberg is sitting cross-legged with your upper body straight. Inhale, straighten your arms to the left and right, lift them from the side, palms up and reach the top of your head. Exhale: Turn your upper body to the right, hold your breath for two seconds, then inhale, and then put your arms on your sides from your head.
How is cervical spondylosis cared every day?
1, after suffering from cervical spondylosis, you must always exercise your shoulders and neck, do a good job in neck protection and actively exercise, which can also achieve a good effect of improving cervical spondylosis.
2. The sleep quality of patients with cervical spondylosis should also be well adjusted. If you sleep well, your mental state will be better. Bedding used at ordinary times should be cleaned, especially pillows must be highly suitable and comfortable, so that the body can relax better.
3. If you want cervical spondylosis to disappear faster, it is also important to adjust your mood. If your mood is effectively regulated, the treatment effect of cervical spondylosis will be very good, and the uncomfortable problems will disappear as soon as possible.
Is neck pain cervical spondylosis?
If there is occasional neck pain, it can be relieved after rest. This is generally just muscle fatigue caused by overwork, so don't worry about cervical spondylosis. As long as you pay attention to rest, you can get effective relief.
What are the symptoms of cervical spondylosis?
1, if there is upper limb weakness, you need to pay attention. I didn't do strength training in the gym or lift heavy objects. Sudden neck pain and upper limb weakness may be' precursors' of cervical spondylosis. This symptom can also cause the hand to be unable to hold things stably, and the hand suddenly feels weak, causing the object to fall. When these situations occur, you should go to the hospital for examination to see if the nerves in the neck are compressed and the upper limbs are painful and weak.
2. If the neck pain has caused you to be unable to walk on weekdays, it may indicate that many nerves in your body have been compressed, so you should see a doctor in time, otherwise it may lead to adverse consequences such as general paralysis.
What actions does cervical spondylosis practice yoga? 2 The benefits of practicing yoga in patients with cervical spondylosis.
Working with head down for a long time, the back neck and shoulders are prone to pain, swelling and other discomfort, and neck movement is also easy to be limited. A few people even have numb fingers and the curvature of the spine disappears. If they do this for a long time, it will also cause insufficient blood supply and oxygen supply to the brain and long-term mental fatigue. Proper yoga exercise every day is helpful to spinal activity and improve the discomfort of cervical and lumbar vertebrae.
The role of yoga in the treatment of constipation
arch form
Efficacy: It can strengthen abdominal strength, increase abdominal pressure, promote gastrointestinal peristalsis and excrete feces.
Step 1: Get down on the ground and grab your ankles with both hands. When inhaling, slowly lift your feet.
Step 2: Exhale and tilt your head backwards, keeping your head and feet as high as possible. After taking two deep breaths, the body inhales downwards, exhales to relax the arm, returns to the initial action, closes the eyes and adjusts the breathing.
rotary type
Efficacy: it can strengthen internal organs, enhance blood flow and abdominal compression, and has a significant effect on treating constipation, headache and physical fatigue.
Step 1: Legs are shoulder-width, hands and fingers are crossed, and then extend upward over the top of the head in turn, and continue to push upward. At this point, please look at the back of your hand.
Step 2: While exhaling, bend the upper body to the left and then downward.
Step 3: Keep your hands close to the ground and take a deep breath 1 time. Then exhale, and the upper body bends to the right and then goes up. Don't bend your arms and legs in this process. Switch sides, the whole set of actions is repeated 3-5 times.
Pigeon type
Efficacy: This action can stretch the abdomen, promote the blood flow in the pelvis, and help to eliminate the fat in the ribs.
Step 1: Sit down and stretch your left leg back as far as possible.
Step 2: Hold your left foot with your left hand and exhale. Keep your posture and take a deep breath, and pull your left foot to your side every time you exhale until you reach the limit. Then repeat the other side.
Pelvic type
Efficacy: This action can promote the excretion of intestinal waste, accelerate the circulation of qi and blood, and promote the secretion of female hormones, which has a good effect on treating infertility and dysmenorrhea.
Step 1: Sit barefoot face to face, and cross your hands to pull your feet to your body, with your knees touching the ground.
Step2: Keep your waist straight, keep your upper body straight when inhaling, and then walk down, so that your abdomen is as close as possible to the soles of your feet and feel the squeezing of your abdomen.
Step3: Keep your chin, chest and abdomen as close as possible to the ground, tighten your anus at the same time, and stop breathing for 2-3 times. When inhaling, lift the upper body to end the action.
Gas extraction type
Lie flat, bend your knees, and put your hands around your feet. Inhale, head off the ground, hold hands tightly, exhale and let your head touch your knees, and take a deep breath. After recovery, you can use the supine position to relieve the whole body and adjust your breathing.
Note: Tighten the muscles of hips and thighs. Shallow breathing is normal, please don't hold your breath. Keep your ankles straight with your hands. Body on the ground, forehead on the ground, palms down, legs together. Bend your knees with your legs and grab your ankles with your arms back. Inhale, lift your upper body and feet with the strength of your back and abdomen, expand your chest forward, straighten your elbows, press your ankles, tighten your hips slightly, and extend your legs upward. Keep breathing 10 ~ 20 seconds.
The construction of skyscrapers
The skyscraper stands upright with feet shoulder-width apart. When inhaling, slowly raise your arms over your head, straighten them, cross your hands, and put your wrists and palms up. When exhaling, your arms drive your upper body to bend slowly until your body is parallel to the ground. Inhale again, slowly raise your hands, and when exhale, separate your hands and fall to your sides.
The wind blows the tree upright.
The wind blows the tree upright, with feet together and arms at your sides. When inhaling, raise your hands slowly over your head, cross your hands over your head and raise your heels at the same time. When exhaling, the upper body bends from the waist and tends to the right. Hold it for a few seconds and straighten it when inhaling. Exhale to the left and inhale straight.
lie prostrate
The snake's abdomen is twisted, the palm touches the ground, and the sides of the chest are flat on the floor. Inhale and lift your body with your hands until your arms are completely straight. Exhale for a while. Inhale, turn your head to the right, and look at your left heel when exhale. Hold it for a few seconds. Inhale, turn your head to the left, and look at your right heel when exhale. People with better physical conditions can try to look at their backs.
squat
Kneel down and put your hands on your knees. Bend your left knee and put it on the ground. Turn right when inhaling, and put your chin on your shoulder and look behind you when exhaling. Inhale and return to the squat position. Exhale, bend your right knee and do the same on the other side. Drink water quickly after the above actions.
Rollover type
Bend your knees and lie on your back, put your hands on your sides, your stomach and legs are at 90 degrees, and breathe in through your nose. Exhale through the mouth, turn your face to the right, turn your knees to the left, and restore your nose when inhaling, each time 10.
V balance type
Sit on the ground with your back straight, eyes straight ahead, knees bent, hands akimbo. Hold your thighs tightly, keep your calves off the ground, lean back and forth, and your body is V-shaped. Keep breathing and stay for 30 seconds.
Torsion of sitting posture
Sit up straight, legs straight, right foot across left foot, hands under hips, arms and back straight. Press your left hand gently on your right leg, exhale, twist your waist to the right, and do it in the opposite direction/kloc-0 times.
What should I pay attention to when practicing yoga to treat cervical spondylosis?
In the process of practice, we should follow the practice from the whole to the part. First, through the exercise of the spine, strengthen the blood supply and circulation of the spine, strengthen the muscles of the back, and make the blood circulation of the neck smooth, and then slowly shift the focus of the exercise to the shoulders and neck to help eliminate local congestion and swelling, and cooperate with the relaxation exercises in all directions of the neck to relax tight muscles, improve pain and fatigue, thus alleviating the symptoms of cervical spondylosis.
People with cervical spondylosis should pay attention to stretching the cervical vertebra upwards first, and then slowly backward. When you lean back, you can hold your back neck with your hands. Keep your shoulders relaxed and don't shrug. When the head is reset, holding the back of the head with your hands can reduce the pressure on the cervical spine.
Benefits of practicing yoga for patients with cervical spondylosis.
Working with head down for a long time, the back neck and shoulders are prone to pain, swelling and other discomfort, and neck movement is also easy to be limited. A few people even have numb fingers and the curvature of the spine disappears. If they do this for a long time, it will also cause insufficient blood supply and oxygen supply to the brain and long-term mental fatigue. Proper yoga exercise every day is helpful to spinal activity and improve the discomfort of cervical and lumbar vertebrae.