Sitting for a long time, especially those who work with their heads down, can also cause cervical spondylosis by surfing the Internet, typing, playing mahjong and watching TV for a long time. Inappropriate physical exercise: activities or sports beyond the neck's endurance can aggravate the neck load and various neck and shoulder movements.
Rehabilitation exercise methods for cervical spondylosis;
Posture: Feet are shoulder width apart, arms droop naturally, the whole body is relaxed, eyes look straight, breathing evenly, standing and sitting.
1. Wipe your neck with your hands. Cross your fingers and stick them on the back neck, rubbing them back and forth 100 times.
2. Look around. Turn your head left first, then turn right, with a large amplitude, and it is best to consciously expand upwards for 30 times.
3. nod back and forth. Head forward and then backward, and neck forward as far as possible when leaning forward, 30 times.
4. Turn your shoulders and relax your neck. Put your hands on your shoulders, palms down, and rotate your arms from back to front for 20-30 times, and then from front to back for 20-30 times.
5. Neck competition. Keep your hands close to your thighs and keep your legs still. When your head turns to the left, your upper body turns to the right. When your head turns to the right, your upper body turns to the left, 10 times.
6. shake your head. Turn your head left-front-right-back five times and then turn it in the opposite direction five times.
7. Head-on confrontation. Cross your hands close to the back neck, push your head and neck hard, and push your head and neck backwards, and hold each other for 5 times.
8. Looking forward to the moon. Turn your head to the left and lean back as far as possible, and look at the top left for 5 seconds. After recovery, turn right and look at the top right for 5 seconds.
9. Hold the sky with both hands. Put your hands above your head, palms up, and look up at the back of your hand for 5 seconds.
10. Wide field of vision. Put your hand back on your chest, your right hand is outside, Laogong points overlap, press Zhongshan point for 5 seconds, then close the exercise.
Surfing the Internet for a long time will cause dizziness, stiff fingers, backache, and even edema and varicose veins of lower limbs. Therefore, we should do gymnastics at ordinary times to maintain vigorous energy, such as lying flat on the bed before going to bed, relaxing the whole body, and putting our head back below the edge of the bed after use to alleviate the lack of blood supply and oxygen supply to the brain; Raise your feet and lie flat on the bed or sofa to reduce foot edema, help blood return and prevent varicose veins of lower limbs;
Stretch from time to time during surfing the internet, stretch your muscles or lean on a chair, push your hands back, and stretch your tense and tired waist muscles; Shaking your fingers is the easiest way to completely relax your fingers.
Remember, this kind of gymnastics does not exercise much, but it is far more effective than sleeping late.
Treatment of cervical spondylosis;
1. Strengthening the exercise of neck and shoulder muscles, and doing flexion, extension and rotation of head and upper limbs at work, leisure or surfing the Internet can not only relieve fatigue, but also develop muscles and enhance toughness, thus contributing to the stability of cervical spine and enhancing the adaptability of neck and shoulder to sudden changes in neck.
2. Exercise your head and neck, bend forward and lean back, turn left and right, turn slowly, and don't push too hard. The number of times is suitable for everyone. It's very comfortable after finishing.
Be sure to pay attention to: when doing the exercise of cervical vertebra, the speed must not be too fast or too fierce, and it must be done slowly.
3. Rub the neck with multiple fingers (food, middle, nameless, little finger) for 20 to 30 times.
4. Hold the shoulder tendon twenty to thirty times.
5. Pay attention to bow your head at ordinary times, rest at least once after one or two hours of work, and lean back or lie on your back during rest to rest the cervical spine. Patients with cervical spondylosis should be careful not to suddenly turn their heads back and forth, let alone rotate the cervical vertebra, and try to massage the neck obliquely.
6. Sitting, shrugging and chest expansion: It has a very good effect on shoulder, back, arms and numbness caused by neck muscle strain and cervical spondylosis.
7. You can swim in dry land (fake swimming) and do various swimming postures: (freestyle, backstroke, breaststroke and butterfly)
8. Draw a circle forward with your chin (just like a goose poking its neck). The direction is: first draw a circle from bottom to top.
9. Cross your hands and fingers, put them behind your head, push your hands forward and push your head and neck backward, which can alleviate the symptoms of stiffness, numbness and soreness in your neck, shoulders and back.
10. When resting, be sure to use a hot water bottle and apply it under your neck. Hot compress has a good effect on relieving cervical spondylosis.
1 1. Cervical muscle strain and cervical spondylosis are also related to poor sleeping posture: (always sleeping too high and the pillow is too hard), which will cause the imbalance of paraspinal muscles, ligaments and joints and accelerate the degeneration of cervical vertebrae due to long duration.
Cervical spondylosis should pay attention to the pillow when sleeping: the center of the pillow should be slightly concave and the height should be 12- 16 cm. The neck should be placed on the pillow, not suspended, so as to keep the head slightly backward. People who are used to lying on their side should have their pillows shoulder-high. Don't read while sleeping, and don't put your hands above your head for a long time.
12. After getting up, you can massage your face by yourself, rub the front, side and back of your ears several times, and then comb your hair with your five fingers several times. Don't need too much, just feel comfortable.
13. Knead and massage the neck and shoulder muscles, and massage Dazhui, Shoulder and Neck, Fengchi, Baihui, Naohu, Zhongfu and Yunmen points.
Massage the scapula inner circle (scapula suture), Tianzong point, hand acupuncture point, back hand point and outer hand Shu point.
This is the specific acupoint map./vide/vide1238557316498888 This is the CCTV 2 program "The Road to Health" and the program "Sporadic Exercise to Relieve Fatigue" +0 on April 6, 2009. This program specifically explains that local exercise and whole body exercise (sedentary exercise) caused by fatigue, fatigue (groggy), low back pain, shoulder and back pain, neck, legs, feet and work nature are simple and practical, which has a very obvious effect on relieving your symptoms, especially for computer users!
/vide/vide123570388347888 This is the program "Tired Cervical Vertebra" of CCTV 2 program "The Road to Health" on Friday, February 27th, 2009. Due to long-term sedentary exercise, the cervical vertebra is always in a posture (using the computer for a long time), which leads to various symptoms of cervical spondylosis, as well as the treatment and self-massage of cervical spondylosis. After watching the time buffer, the progress bar is dragged to 39: 40, which is the specific practice of neck practice.
/video/vide1234427150285237 This is the CCTV 2 program "The Road to Health" on Friday, February 27th, 2009, and the program "Treating Low Back Pain with Chinese Medicine" on Thursday, February 65438, 2009.
/w 31/play _ album-aid-1923310 _ vid-mjywoti0nza.html This is the method of treating low back pain by the program "Chinese Medicine Massage" of CCTV 2 program "The Road to Health".
These two methods, including how to use lumbar strength correctly in daily life and how to maintain lumbar spine, as well as specific practices, are broadcast at the end of the program.
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