For patients with cervical spondylosis, exercise can relieve symptoms. If you persist for a long time, you can change the physiological curvature of functional cervical spine and make it straight. Cervical gymnastics is suitable for everyone. Everyone can exercise more at ordinary times to prevent the occurrence of cervical spondylosis. Of course, it is not enough to relieve cervical spondylosis only through exercise. At ordinary times, we should also adjust our lifestyle by adjusting the correct working posture, choosing the right pillow, and avoiding the neck and shoulders from catching cold.
However, patients with cervical spondylosis should not exercise excessively and need to relax slowly when doing cervical gymnastics. Remember to act too hastily and combine work and rest. After working 1 ~ 2 hours, you should take the initiative to do a set of cervical gymnastics. Rehabilitation exercise for patients with cervical spondylosis is very important and needs to be done step by step. Don't rush for success, lest you cause more serious harm.
Exercise method recommendation for patients with cervical spondylosis
1, swimming (breaststroke is especially recommended)
When swimming, the stress on the human cervical spine is less than when standing, and the action of raising your head for air is more resistant than the usual action of lowering your head, which is helpful to exercise the neck muscles and reduce the burden on the whole spine.
Tip: Warm up before swimming to avoid catching cold in the neck and shoulders.
2. Cervical gymnastics
Cervical gymnastics can resist bad posture by stretching the muscles of shoulder and neck, relax the muscles of neck and restore the curve of cervical spine. Not limited by objective reasons such as venue and weather, it is easier to stick to it.
Tip: when doing cervical gymnastics, you must relax, move slowly and persevere; And it is best to set the minimum amount of exercise every day, step by step.
Step 3 fly a kite
When flying a kite, the head-up action is mainly to stretch the platysma and sternocleidomastoid muscles to relax the muscles behind the neck, which can relieve the muscle pain caused by the usual head-down action. However, due to site constraints and the need for wind power, the recommendation index has declined.
Tip: When flying a kite, you should pay attention to the surrounding conditions, prepare for warm-up, and keep your neck and shoulders warm.
4. Little Yin Fei
The standard swallowing action can strengthen the exercise of neck muscles, and can also strengthen the exercise of back muscles.
Hint: However, Yin Fei Jr. can only exercise the posture of leaning back his neck, which is difficult for ordinary people to complete in a standard way. It can only be used as an auxiliary exercise method for cervical spondylosis.
5. Yoga
Reasonable yoga posture can effectively relieve neck muscle tension, joint pressure and neck fatigue. However, because the study and practice of yoga need professional guidance, incorrect posture is easy to backfire.
Tip: It is best to practice yoga under the guidance of a professional coach, rather than watching videos and practicing by yourself. If the symptoms get worse during exercise, you need to stop immediately and consult a doctor.
Extended data:
When the neck is moving, it will always make a noise. It is necessary to judge whether you can continue to exercise according to the situation. Many times, not only patients with cervical spondylosis, but also healthy people often "squeak" their necks when exercising.
Generally speaking, the "click" of the neck is mostly a physiological snap of the cervical spine, which is clear and has no clinical symptoms. The main reason for this snapping is the activity of cervical facet joints or the snapping of muscles and ligaments. This kind of snapshot does not need special treatment and usually has little effect on motion. However, if there is pain, numbness in one limb, or unclear ringing, you should seek medical attention in time.
Many patients with cervical spondylosis will feel that when their neck is twisted, there is a tendon pulling on the back of their head, which is particularly painful. In fact, the so-called "tendon" refers to sternocleidomastoid muscle. Most of these cases are caused by stiffness or injury of sternocleidomastoid muscle. Patients should pay attention to slow down and relax when exercising, and remember not to rush.
People's Network-Can patients with cervical spondylosis exercise and how?