●Appropriately increase the workplace breaks, people who have been engaged in desk jobs for a long time should increase the workplace breaks and activity time, in order to enhance the blood circulation of the whole body, eliminate the fatigue of the local muscles, and prevent and alleviate the cervical spondylosis strain.
●With the daily cervical spondylosis aids to strengthen the cervical muscles
Strengthening the exercise of the neck muscles can prevent and delay the occurrence and development of cervical spondylosis. According to the survey, the neck muscles developed, the power of the crowd, the chances of cervical spondylosis episodes fell by 80%, so the neck muscles of the exercise of a strong, for the maintenance of cervical spine bone, the vertebral canal stabilization has an important significance.
●Choose the right pillow
The right pillow is important for the prevention and treatment of cervical spondylosis. General supine sleeper pillow height of a fist, side sleeper pillow height of a fist and a half, about 10 centimeters. The elasticity should not be too large, the elasticity of the pillow is too easy to cause neck muscle fatigue and injury. Used to lie on the back of the best in the neck under a small pillow, in order to maintain the physiological curvature of the cervical spine. Those who are accustomed to lying on the side should fill the pillow to the gap between the face and shoulder to reduce the burden on the neck.
Cervical spondylosis prevention and treatment of indoor exercise: head tilt
Head force to the chest low, and then backward stretching, stop for a moment, to the degree that the neck feel a little sore. If you cross your arms behind your head and pull forward and backward with force, it will be more effective. Head lateral flexion
Forcefully flex the head to one side, when you feel some soreness, stop for a moment, and then flex to the other side, also stop for a moment. Head Around
The head first along the front, right, back, left, and then along the front, left, back, right forcefully and slowly rotate around the ring. A rattling sound can often be heard from the cervical spine during the exercise. This movement helps to strengthen the neck muscles. Shoulder shrug
Shoulder is an important part of the head connection, but usually not much opportunity for shoulder activity. There are three kinds of shoulder shrugging activities: one is to repeatedly carry out one shoulder high, one shoulder down; the second is to shrug both shoulders upward at the same time; the third is to rotate both shoulders up and down forward and backward around the neck. Leg lifting and stretching
Sitting, calves straight and forcefully lifted forward, the foot surface is taut, stop for a moment, put down, and then lift. If possible, also hip off the seat, the whole body as far as possible to stretch, stop for a moment, restore and then stretch again.